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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Boiled Pinto Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	9.8% 284kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	NA	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	32% 18g	31.8% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Boiled Small White 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	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	19.4% 0.25mg	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	68% 272μg	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	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	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	33% 0.3mg	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	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	44% 1mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Boiled Small White 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 Small White 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 Small White Beans with Salt:

• 7 ounces of Boiled Pinto Beans with Salt have 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Small White Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• Both Boiled Pinto Beans with Salt as well as Boiled Small White Beans with 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 Boiled Small White Beans with Salt:

• 7 ounces of Boiled Pinto Beans with Salt have 1.5 times more Copper and 4.8 times more Selenium than Boiled Small White Beans with Salt.
• While 7 oz of Boiled Small White Beans with Salt contain 1.6 times more Calcium, 1.4 times more Iron and 1.4 times more Magnesium than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt contain similar levels of Manganese, Phosphorus, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt have similar amounts of macro-nutrients per 7 oz
• Both Boiled Pinto Beans with Salt and Boiled Small White Beans with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled Pinto Beans with Salt as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.