Comparing Nutrients in 7 ounces Boiled Sprouted Pinto Beans with Salt VS Boiled Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans with Salt	31%	12%	57%
Boiled Yellow Snap Beans	18%	6%	76%

Macro Nutrients

	Boiled Sprouted Pinto Beans with Salt	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.34% 6.95g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	9.94% 7.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans with Salt	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	8.55% 0.11mg	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	14.4% 57.5μg	16.4% 65.5μg	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	13.5% 12mg	21.4% 19.2mg	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	NA	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	79.2% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans with Salt	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	22.7% 0.2mg	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	16.4% 1.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	25.4% 0.58mg	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	8.5% 59.5mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5% 185g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Pinto Beans with Salt VS Boiled Yellow Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Sprouted Pinto Beans with Salt versus 7 oz of Boiled Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Sprouted Pinto Beans with Salt vs Boiled Yellow Snap Beans:

• 7 ounces of Boiled Sprouted Pinto Beans with Salt have 3.2 times more Vitamin B5 than Boiled Yellow Snap Beans.
• While 7 oz of Boiled and Drained Yellow Snap Beans contain 1.6 times more Vitamin B2 and 1.6 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans with Salt.
• Both Boiled Sprouted Pinto Beans with Salt and Boiled Yellow Snap Beans provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Boiled and Drained Sprouted Pinto Beans with Salt as well as Boiled and Drained Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Sprouted Pinto Beans with Salt vs Boiled Yellow Snap Beans:

• 7 ounces of Boiled Sprouted Pinto Beans with Salt have 95.7 times more Sodium than Boiled Yellow Snap Beans.
• While 7 oz of Boiled and Drained Yellow Snap Beans contain 3.1 times more Calcium, 1.9 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 3.1 times more Potassium and 2.1 times more Zinc than Boiled and Drained Sprouted Pinto Beans with Salt.
• Both Boiled Sprouted Pinto Beans with Salt and Boiled Yellow Snap Beans contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Sprouted Pinto Beans with Salt as well as Boiled and Drained Yellow Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sprouted Pinto Beans with Salt have 1.3 times more Omega 3 than Boiled Yellow Snap Beans.
• While 7 oz of Boiled and Drained Yellow Snap Beans contain 2.3 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans with Salt.
• Both Boiled Sprouted Pinto Beans with Salt and Boiled Yellow Snap Beans offer comparable quantities of Protein per seven ounces.
• Both Boiled and Drained Sprouted Pinto Beans with Salt as well as Boiled and Drained Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.