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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Boiled Broadbeans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Pinto Beans with Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Energy	9.8% 284kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.77% 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	30% 39g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	5% 3.6g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	32% 18g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	6.23% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	11% 0.14mg	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	51.6% 206μg	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	0.66% 0.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	57% 0.51mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	36.3% 0.84mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Boiled Broadbeans 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 Broadbeans 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 Broadbeans with Salt:

• 7 ounces of Boiled Pinto Beans with Salt have 2 times more Vitamin B1, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9, 47 times more Vitamin E and 1.2 times more Vitamin K than Boiled Broadbeans with Salt.
• While 7 oz of Boiled Broadbeans with Salt contain 1.4 times more Vitamin B2 and 2.2 times more Vitamin B3 than Boiled Pinto Beans with Salt.
• 7 ounces of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B3
• 7 ounces of Boiled Broadbeans with Salt have insufficient amounts of Vitamin E
• Both Boiled Pinto Beans with Salt as well as Boiled Broadbeans 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 Broadbeans with Salt:

• 7 ounces of Boiled Pinto Beans with Salt have 1.3 times more Calcium, 1.4 times more Iron, 1.6 times more Potassium and 2.4 times more Selenium than Boiled Broadbeans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Broadbeans with Salt contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pinto Beans with Salt have 1.3 times more Energy, 9.1 times more Omega 3, 1.3 times more Carbohydrate and 1.7 times more Fiber than Boiled Broadbeans with Salt.
• While 7 oz of Boiled Broadbeans with Salt contain 5.4 times more Sugars than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Boiled Broadbeans with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3
• Both Boiled Pinto Beans with Salt as well as Boiled Broadbeans with Salt provide inadequate amounts of Omega 6 in seven ounces.