Comparing Nutrients in 7 ounces Canned Pinto Beans with Liquids VS Boiled Yellow Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Boiled Yellow Beans	25%	7%	68%

Macro Nutrients

	Canned Pinto Beans with Liquids	Boiled Yellow Beans	Recommended Dietary Allowance
Energy	5.6% 163kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	38.6% 50g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	24% 9.13g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	Boiled Yellow 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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.32% 0.53mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	19.7% 0.26mg	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	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	1.54% 1.4mg	3.97% 3.57mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Boiled Yellow Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	41% 0.37mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	39.3% 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	26% 183mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.38% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Pinto Beans with Liquids versus 7 oz of Boiled Yellow 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 Boiled Yellow Beans:

• 7 oz of Boiled Yellow Beans contain 3.6 times more Vitamin B1, 6.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 3.4 times more Vitamin B9, 2.6 times more Vitamin C, 1.7 times more Vitamin E and 1.7 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, Vitamin C and Vitamin K
• Both Canned Pinto Beans Solids and Liquids as well as Boiled Yellow Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Pinto Beans with Liquids have 53.6 times more Sodium and 1.2 times more Water than Boiled Yellow Beans.
• While 7 oz of Boiled Yellow Beans contain 1.3 times more Calcium, 1.7 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus and 1.9 times more Zinc than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans with Liquids and Boiled Yellow Beans contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Yellow Beans contain 1.8 times more Energy, 1.8 times more Omega 3, 1.7 times more Carbohydrate, 2.3 times more Fiber and 2 times more Protein than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans Solids and Liquids as well as Boiled Yellow Beans provide inadequate amounts of Omega 6 in seven ounces.