Comparing Nutrients in 7 ounces Canned Pinto Beans Rinsed VS Boiled Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled Pinto Beans with Salt	25%	4%	71%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Energy	8% 232kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41.2g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	0.93% 0.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	NA	47% 18g	38g per day for Men 19-50 years
Protein	25% 14g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35% 0.45mg	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	10.4% 41.7μg	85.3% 341μg	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	0.22% 0.2mg	1.76% 1.6mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	48.3% 0.43mg	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	31.5% 2.52mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	39% 0.9mg	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	27.2% 191mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	3.75% 139g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans Rinsed VS Boiled Pinto Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Pinto Beans Rinsed versus 7 oz of Boiled Pinto Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Pinto Beans Rinsed vs Boiled Pinto Beans with Salt:

• 7 oz of Boiled Pinto Beans with Salt contain 3.9 times more Vitamin B1, 3.3 times more Vitamin B2 and 8.2 times more Vitamin B9 than Canned Pinto Beans, Rinsed Solids.
• 7 ounces of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2
• Both Canned Pinto Beans, Rinsed Solids as well as Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Pinto Beans Rinsed vs Boiled Pinto Beans with Salt:

• 7 ounces of Canned Pinto Beans Rinsed have 1.4 times more Calcium than Boiled Pinto Beans with Salt.
• While 7 oz of Boiled Pinto Beans with Salt contain 1.6 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Zinc than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Boiled Pinto Beans with Salt contain similar levels of Copper, Manganese and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Pinto Beans with Salt contain 1.3 times more Carbohydrate and 1.3 times more Protein than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Boiled Pinto Beans with Salt offer comparable quantities of Energy per seven ounces.