Comparing Nutrients in 7 ounces Pinto Beans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23.7% 689kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	35% 45.2g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	0.88% 0.64g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 3.93g	NA	g per day for Men 19-50 years
Fiber	81% 30.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	76% 42.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	18.3% 0.24mg	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	260% 1042μg	64.5% 258μg	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	14% 12.5mg	2.65% 2.4mg	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	2.78% 0.42mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	22.4% 224mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	47.6% 0.43mg	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	126% 10mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	37% 0.85mg	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	117% 816mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Pinto Beans have 4.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2 times more Vitamin B3, 3.6 times more Vitamin B5, 4 times more Vitamin B6, 4 times more Vitamin B9, 5.3 times more Vitamin C and 7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin K than Raw Pinto Beans.
• Both Raw Pinto Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Pinto Beans have 3.2 times more Calcium, 4.1 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 2.7 times more Manganese, 3 times more Phosphorus, 3.4 times more Potassium, 25.4 times more Selenium and 2.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.9 times more Water than Raw Pinto Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Pinto Beans have 2.7 times more Energy, 2.5 times more Fat, 1.4 times more Omega 3, 1.6 times more Omega 6, 2.7 times more Carbohydrate, 6.6 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Boiled All Types Kidney Beans.
• Both Raw Pinto Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.