Comparing Nutrients in 7 ounces Small White Beans VS Boiled Pinto Beans

Macros Ratio

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

Macro Nutrients

	Small White Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	23% 667kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	28.7% 0.46g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.22% 0.55g	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	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	130% 49.4g	47% 18g	38g per day for Men 19-50 years
Protein	75% 42g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Small White 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	123% 1.47mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	192% 766μg	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	0% 0mg	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	NA	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	34.3% 343mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	192% 15.3mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	86.5% 363mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	126% 883mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	90% 3060mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	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	50.7% 5.58mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.63% 23.2g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Small White Beans VS Boiled Pinto Beans per 7 oz

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

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

• 7 ounces of Small White Beans have 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled Pinto Beans.
• 7 ounces of Boiled Pinto Beans have insufficient amounts of Vitamin B3
• Both Raw Small White Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Small White Beans vs Boiled Pinto Beans:

• 7 ounces of Small White Beans have 3.8 times more Calcium, 2.9 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 2.8 times more Manganese, 3 times more Phosphorus, 3.5 times more Potassium, 2.1 times more Selenium and 2.9 times more Zinc than Boiled Pinto Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Small White Beans have 2.3 times more Energy, 1.7 times more Omega 3, 2.4 times more Carbohydrate, 2.8 times more Fiber and 2.3 times more Protein than Boiled Pinto Beans.
• Both Raw Small White Beans as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.