Comparing Nutrients in 7 ounces Cooked Frozen Young Pinto Beans VS Canned Shellie Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Pinto Beans	23%	3%	74%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Cooked Frozen Young Pinto Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	11% 321kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	1.72% 1.25g	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	28.2% 10.7g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	33% 18.5g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Pinto Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.84% 1.25mg	2.54% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	7.48% 0.097mg	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	17% 67.5μg	8.93% 35.7μg	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	1.54% 1.4mg	6.84% 6.15mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Pinto Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	17.6% 0.16mg	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	67.2% 5.38mg	24.6% 1.96mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	33% 0.76mg	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	28.3% 198mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	37.7% 1282mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.1% 115g	4.86% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Young Pinto Beans vs Canned Shellie Beans with Liquids:

• Boiled and Drained Frozen Young Pinto Beans have 8.6 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 4.4 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Young Pinto Beans vs Canned Shellie Beans with Liquids:

• Boiled and Drained Frozen Young Pinto Beans have 1.8 times more Calcium, 2.7 times more Iron, 3.6 times more Magnesium, 1.3 times more Manganese, 3.3 times more Phosphorus, 5.9 times more Potassium and 2.6 times more Zinc than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 1.5 times more Selenium, 4 times more Sodium and 1.6 times more Water than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans and Canned Shellie Beans Solids and Liquids have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Young Pinto Beans have 5.4 times more Energy, 2.5 times more Omega 3, 5 times more Carbohydrate, 1.6 times more Fiber and 5.3 times more Protein than Canned Shellie Beans Solids and Liquids.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.