Comparing Nutrients in 7 ounces Boiled Pinto Beans with Salt VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Boiled Pinto Beans with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	9.8% 284kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	1% 0.73g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.73g	g per day for Men 19-50 years
Fiber	47% 18g	55% 21g	38g per day for Men 19-50 years
Protein	32% 18g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	21% 0.27mg	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	85.3% 341μg	69.5% 278μg	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	1.76% 1.6mg	2% 1.8mg	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	12.4% 1.87mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	46.3% 0.42mg	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	52% 4.15mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	45.5% 1.05mg	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	41.7% 292mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.42% 127g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Pinto Beans with Salt have 1.7 times more Vitamin B6, 1.2 times more Vitamin B9, 94 times more Vitamin E and 5.8 times more Vitamin K than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Navy Beans with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B3
• 7 ounces of Boiled Navy Beans with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Pinto Beans with Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Pinto Beans with Salt have 2.1 times more Selenium than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 1.5 times more Calcium than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Navy Beans with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pinto Beans with Salt have 1.2 times more Omega 3 than Boiled Navy Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Navy Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled Pinto Beans with Salt as well as Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.