Comparing Nutrients in 5 ounces Small White Beans VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	NA	4.13% 3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	93% 35.3g	58% 22g	38g per day for Men 19-50 years
Protein	53.4% 30g	54.2% 30.4g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.8% 1.05mg	84.2% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	51.7% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	137% 547μg	186% 744μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	24.5% 245mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	137% 11mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	78.8% 1.8mg	70.8% 1.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	90% 631mg	83.2% 583mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	58% 1975mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Small White Beans VS Pinto Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Small White Beans versus 5 oz of Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Small White Beans vs Pinto Beans:

• 5 oz of Raw Pinto Beans contain 1.4 times more Vitamin B9 and more Vitamin C than Raw Small White Beans.
• Both Small White Beans and Pinto Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Small White Beans have insufficient amounts of Vitamin C
• Both Raw Small White Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Small White Beans vs Pinto Beans:

• 5 ounces of Small White Beans have 1.5 times more Calcium, 1.5 times more Iron and 1.2 times more Zinc than Pinto Beans.
• While 5 oz of Raw Pinto Beans contain 1.4 times more Copper and 2.2 times more Selenium than Raw Small White Beans.
• Both Small White Beans and Pinto Beans contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Small White Beans have 1.6 times more Fiber than Pinto Beans.
• Both Small White Beans and Pinto Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per five ounces.
• Both Raw Small White Beans as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in five ounces.