Comparing Nutrients in 7 ounces Pinto Beans VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Pinto Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	23.7% 689kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	40% 52g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	0.93% 0.67g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 0.67g	g per day for Men 19-50 years
Fiber	81% 30.8g	47% 18g	38g per day for Men 19-50 years
Protein	76% 42.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Boiled Pinto 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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	35% 0.45mg	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	85.3% 341μg	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	1.76% 1.6mg	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	2.78% 0.42mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	22.4% 224mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	48.3% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	39% 0.9mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	22.4% 12.3μg	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	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	3.38% 125g	3700g per day for Men 19-50 years

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

• Raw Pinto Beans have 3.7 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 3.7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.1 times more Vitamin B9, 7.9 times more Vitamin C and 1.6 times more Vitamin K than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 4.5 times more Vitamin E than Raw Pinto Beans.
• Both Raw Pinto Beans as well as Boiled Pinto 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 Pinto Beans:

• Raw Pinto Beans have 2.5 times more Calcium, 4.1 times more Copper, 2.4 times more Iron, 3.5 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Potassium, 4.5 times more Selenium and 2.3 times more Zinc than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 5.6 times more Water than Raw Pinto Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Pinto Beans have 2.4 times more Energy, 1.9 times more Fat, 1.7 times more Omega 3, 1.7 times more Omega 6, 2.4 times more Carbohydrate, 6.2 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Boiled Pinto Beans.
• Both Raw Pinto Beans as well as Boiled Pinto Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.