Comparing Nutrients in 7 ounces Boiled Pinto Beans VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Boiled Pinto Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	9.8% 284kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	0.99% 0.71g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	32% 18g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans	Boiled Pink Beans	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	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	26.7% 0.35mg	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	83.3% 333μg	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	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	59.8% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	47.3% 1.1mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.3% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Pinto Beans vs Boiled Pink Beans:

• Boiled Pinto Beans have 1.3 times more Vitamin B6 than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Boiled Pink Beans have similar amounts of Vitamin B2, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
• Both Boiled Pinto Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Pinto Beans vs Boiled Pink Beans:

• Boiled Pinto Beans have 4.4 times more Selenium than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.3 times more Magnesium than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Boiled Pink Beans have similar amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Pinto Beans have 1.4 times more Omega 3 and 1.7 times more Fiber than Boiled Pink Beans.
• Both Boiled Pinto Beans and Boiled Pink Beans have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Boiled Pinto Beans as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.