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

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Boiled White Beans with Salt	27%	2%	71%

Macro Nutrients

	Canned Pinto Beans Rinsed	Boiled White Beans with Salt	Recommended Dietary Allowance
Energy	8% 232kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	0.97% 0.16g	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	38.3% 49.8g	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	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	NA	33% 12.5g	38g per day for Men 19-50 years
Protein	25% 14g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Boiled White 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	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	40% 161μg	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	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	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 White Beans with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	63.3% 0.57mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	3.75% 139g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans Rinsed VS Boiled White 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 White 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 White Beans with Salt:

• 7 oz of Boiled White Beans with Salt contain 2.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.9 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 White 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 White Beans with Salt:

• 7 oz of Boiled White Beans with Salt contain 1.4 times more Calcium, 2.9 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 2.4 times more Potassium and 2.3 times more Zinc than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Boiled White Beans with Salt contain similar levels of Copper, Phosphorus and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled White Beans with Salt contain 1.4 times more Protein than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Boiled White Beans with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.