Comparing Nutrients in 7 ounces Pinto Beans VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Navy Beans	26%	4%	70%

Macro Nutrients

	Pinto Beans	Navy Beans	Recommended Dietary Allowance
Energy	23.7% 689kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	93% 121g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	10.6% 7.7g	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	0% 0g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 6.6g	g per day for Men 19-50 years
Fiber	81% 30.8g	80% 30.4g	38g per day for Men 19-50 years
Protein	76% 42.5g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Navy 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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	65.3% 0.85mg	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	181% 722μg	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	NA	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Navy Beans	Recommended Dietary Allowance
Calcium	22.4% 224mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	184% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	122% 2.8mg	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	115% 808mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Pinto Beans versus 7 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Pinto Beans have 1.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.2 times more Vitamin K than Navy Beans.
• While 7 oz of Raw Navy Beans contain 1.9 times more Vitamin B3 than Raw Pinto Beans.
• Both Pinto Beans and Navy Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Raw Pinto Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Pinto Beans vs Navy Beans:

• 7 ounces of Pinto Beans have 2.5 times more Selenium than Navy Beans.
• While 7 oz of Raw Navy Beans contain 1.3 times more Calcium and 1.6 times more Zinc than Raw Pinto Beans.
• Both Pinto Beans and Navy Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Navy Beans contain 2.3 times more Omega 3 and 1.8 times more Sugars than Raw Pinto Beans.
• Both Pinto Beans and Navy Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Raw Pinto Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in seven ounces.