Comparing Nutrients in 7 ounces Pink Beans VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Pink Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	23.5% 681kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	0.99% 0.71g	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	66.3% 25.2g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.75mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 1.98mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.4% 1.05mg	26.7% 0.35mg	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	230% 919μg	83.3% 333μg	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	2.78% 0.42mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	25.8% 258mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	59.8% 0.54mg	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	168% 13.4mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	47.3% 1.1mg	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	118% 824mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.3% 121g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 3 times more Vitamin B1, 3 times more Vitamin B2, 3.3 times more Vitamin B3, 3.3 times more Vitamin B5, 3 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled Pink Beans.
• While Boiled Pink Beans contain 4.7 times more Vitamin E than Raw Pink Beans.
• Both Raw Pink Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Raw Pink Beans have 2.5 times more Calcium, 3 times more Copper, 2.9 times more Iron, 2.8 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus, 2.9 times more Potassium, 9.3 times more Selenium and 2.7 times more Zinc than Boiled Pink Beans.
• While Boiled Pink Beans contain 6.1 times more Water than Raw Pink Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Pink Beans have 2.3 times more Energy, 2.3 times more Fat, 2.3 times more Omega 3, 2.3 times more Omega 6, 2.3 times more Carbohydrate, 5.9 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Boiled Pink Beans.
• Both Raw Pink Beans as well as Boiled Pink Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.