Comparing Nutrients in 7 ounces Pinto Beans VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
White Beans	27%	2%	71%

Macro Nutrients

	Pinto Beans	White Beans	Recommended Dietary Allowance
Energy	23.7% 689kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	92% 120g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	5.78% 4.2g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	76% 42.5g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	White 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	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	48.5% 0.63mg	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	192% 770μg	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	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	2.78% 0.42mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	White Beans	Recommended Dietary Allowance
Calcium	22.4% 224mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	217% 1.95mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	155% 3.56mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.61% 22.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS White Beans per 7 oz

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

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

• 7 ounces of Pinto Beans have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than White Beans.
• Both Pinto Beans and White Beans provide similar amounts of Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of White Beans have insufficient amounts of Vitamin C
• Both Raw Pinto Beans as well as Raw White 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 White Beans:

• 7 ounces of Pinto Beans have 1.4 times more Phosphorus and 2.2 times more Selenium than White Beans.
• While 7 oz of Raw White Beans contain 2.1 times more Calcium, 2.1 times more Iron, 1.6 times more Manganese, 1.3 times more Potassium and 1.6 times more Zinc than Raw Pinto Beans.
• Both Pinto Beans and White Beans contain similar levels of Copper and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pinto Beans have 1.4 times more Omega 3 than White Beans.
• Both Pinto Beans and White Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• Both Raw Pinto Beans as well as Raw White Beans provide inadequate amounts of Omega 6 in seven ounces.