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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Canned low Salt Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Boiled Pinto Beans with Salt	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	9.8% 284kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	23% 30g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	2.8% 2.02g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	47% 18g	24% 9.13g	38g per day for Men 19-50 years
Protein	32% 18g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Canned low Salt Pinto Beans with Liquids	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	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	3.32% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	20.6% 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	12% 47.6μg	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	1.54% 1.4mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	9.13% 91mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	35.7% 0.32mg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	27.4% 0.63mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.38% 125g	4.2% 155g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled Pinto Beans with Salt have 3.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 7.2 times more Vitamin B9, 1.7 times more Vitamin E and 1.7 times more Vitamin K than Canned low Salt Pinto Beans with Liquids.
• 7 ounces of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Pinto Beans with Salt as well as Canned Pinto Beans Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Pinto Beans with Salt have 1.4 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium, 1.6 times more Sodium and 1.8 times more Zinc than Canned low Salt Pinto Beans with Liquids.
• Both Boiled Pinto Beans with Salt and Canned low Salt Pinto Beans with Liquids contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pinto Beans with Salt have 1.7 times more Energy, 1.7 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Canned low Salt Pinto Beans with Liquids.
• Both Boiled Pinto Beans with Salt and Canned low Salt Pinto Beans with Liquids offer comparable quantities of Omega 3 per seven ounces.
• Both Boiled Pinto Beans with Salt as well as Canned Pinto Beans Solids and Liquids low Salt provide inadequate amounts of Omega 6 in seven ounces.