Comparing Nutrients in 7 ounces Canned Pinto Beans with Liquids VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
White Beans	27%	2%	71%

Macro Nutrients

	Canned Pinto Beans with Liquids	White Beans	Recommended Dietary Allowance
Energy	5.6% 163kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	92% 120g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	5.78% 4.2g	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	24% 9.13g	79.4% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	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	8.6% 0.1mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.32% 0.53mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	48.5% 0.63mg	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	12% 47.6μg	192% 770μg	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	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	7.28% 1.1mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	White Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	217% 1.95mg	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	36.5% 2.9mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	155% 3.56mg	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	26% 183mg	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.61% 22.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans with Liquids VS White Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Pinto Beans with Liquids vs White Beans:

• 7 ounces of Canned Pinto Beans with Liquids have 2.6 times more Vitamin E than White Beans.
• While 7 oz of Raw White Beans contain 8.4 times more Vitamin B1, 9.1 times more Vitamin B2, 1.8 times more Vitamin B3, 5.4 times more Vitamin B5, 4.3 times more Vitamin B6, 16.2 times more Vitamin B9 and 2.7 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• 7 ounces of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 7 ounces of White Beans have insufficient amounts of Vitamin E
• Both Canned Pinto Beans Solids and Liquids as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Pinto Beans with Liquids vs White Beans:

• 7 ounces of Canned Pinto Beans with Liquids have 16.8 times more Sodium and 6.9 times more Water than White Beans.
• While 7 oz of Raw White Beans contain 5.1 times more Calcium, 6.1 times more Copper, 7.1 times more Iron, 5.8 times more Magnesium, 5.6 times more Manganese, 3.3 times more Phosphorus, 6.5 times more Potassium and 6.6 times more Zinc than Canned Pinto Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw White Beans contain 4.1 times more Energy, 1.4 times more Omega 3, 4 times more Carbohydrate, 2.1 times more Sugars, 3.3 times more Fiber and 5.1 times more Protein than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans Solids and Liquids as well as Raw White Beans provide inadequate amounts of Omega 6 in seven ounces.