Comparing Nutrients in 7 ounces Pink Beans VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Small White Beans	25%	3%	72%

Macro Nutrients

	Pink Beans	Small White Beans	Recommended Dietary Allowance
Energy	23.5% 681kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	28.7% 0.46g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	95% 124g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	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	66.3% 25.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Small White 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.75mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 1.98mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.4% 1.05mg	67% 0.87mg	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	192% 766μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Small White Beans	Recommended Dietary Allowance
Calcium	25.8% 258mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	140% 1.26mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	110% 2.54mg	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	126% 883mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	90% 3060mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.63% 23.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pink Beans VS Small White Beans per 7 oz

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

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

• 7 ounces of Pink Beans have 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B6 than Small White Beans.
• Both Pink Beans and Small White Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per seven ounces.
• Both Raw Pink Beans as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pink Beans vs Small White Beans:

• 7 ounces of Pink Beans have 1.3 times more Copper than Small White Beans.
• While 7 oz of Raw Small White Beans contain 1.3 times more Calcium than Raw Pink Beans.
• Both Pink Beans and Small White Beans contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Small White Beans contain 2 times more Fiber than Raw Pink Beans.
• Both Pink Beans and Small White Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per seven ounces.
• Both Raw Pink Beans as well as Raw Small White Beans provide inadequate amounts of Omega 6 in seven ounces.