Comparing Nutrients in 7 ounces Boiled Pink Beans VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	10% 296kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	23% 30g	130g per day for Men 19-50 years
Sugars	0.99% 0.71g	2.8% 2.02g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	24% 9.13g	38g per day for Men 19-50 years
Protein	32% 18g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	3.32% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11.3% 0.15mg	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	83.3% 333μg	12% 47.6μg	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	1.54% 1.4mg	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	13% 1.94mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	10.3% 103mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	35.7% 0.32mg	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	57% 4.56mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	27.4% 0.63mg	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	46.8% 327mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.3% 121g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Pink Beans vs Canned Pinto Beans with Liquids:

• Boiled Pink Beans have 4.9 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin E and 1.8 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• Both Boiled Pink Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Pink Beans vs Canned Pinto Beans with Liquids:

• Boiled Pink Beans have 1.7 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 134 times more Sodium and 1.3 times more Water than Boiled Pink Beans.
• Both Boiled Pink Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Pink Beans have 1.8 times more Energy, 1.8 times more Carbohydrate and 2 times more Protein than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 2.8 times more Sugars than Boiled Pink Beans.
• Both Boiled Pink Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Boiled Pink Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.