Comparing Nutrients in 7 ounces Frozen Young Pinto Beans VS Cooked Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Cooked Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	11.6% 337kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	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	29.8% 11.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	7.84% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	29.6% 0.38mg	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	25% 99μg	17% 67.5μg	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	2.2% 2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Pinto Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	19.4% 0.17mg	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	74.4% 5.95mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	42.5% 0.98mg	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	33% 232mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	37.7% 1282mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	3% 111g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Young Pinto Beans vs Cooked Frozen Young Pinto Beans:

• Unprepared Frozen Young Pinto Beans have 1.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Young Pinto Beans vs Cooked Frozen Young Pinto Beans:

Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of minerals per 7 oz
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of macro-nutrients per 7 oz
• Both Unprepared Frozen Young Pinto Beans and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 7 oz.
• Both Unprepared Frozen Young Pinto Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.