Comparing Nutrients in 7 ounces Boiled Pink Beans VS Yellow Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Yellow Beans	25%	7%	68%

Macro Nutrients

	Boiled Pink Beans	Yellow Beans	Recommended Dietary Allowance
Energy	10% 296kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.16% 1.33g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	63.3% 1g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	7.1% 1.2g	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	93% 120g	130g per day for Men 19-50 years
Sugars	0.99% 0.71g	NA	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	131% 50g	38g per day for Men 19-50 years
Protein	32% 18g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Yellow Beans	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	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	67.5% 0.88mg	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	193% 772μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Yellow Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	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	57% 4.56mg	174% 14mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	111% 2.55mg	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	138% 968mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	61% 2068mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	3.3% 121g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pink Beans VS Yellow Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pink Beans versus 7 oz of Yellow Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Pink Beans vs Yellow Beans:

• 7 oz of Raw Yellow Beans contain 2.7 times more Vitamin B1, 5.2 times more Vitamin B2, 4.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Pink Beans.
• Both Boiled Pink Beans as well as Raw Yellow Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pink Beans vs Yellow Beans:

• 7 oz of Raw Yellow Beans contain 3.2 times more Calcium, 2.4 times more Copper, 3 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium, 9.1 times more Selenium and 2.9 times more Zinc than Boiled Pink Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Yellow Beans contain 2.3 times more Energy, 5.3 times more Fat, 5.3 times more Saturated Fat, 5.3 times more Omega 3, 5.3 times more Omega 6, 2.2 times more Carbohydrate, 4.7 times more Fiber and 2.4 times more Protein than Boiled Pink Beans.
• 7 ounces of Boiled Pink Beans provide inadequate amounts of Omega 6