Comparing Nutrients in 7 ounces Boiled Yellow Beans with Salt VS Canned Pinto Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans with Salt	25%	7%	68%
Canned Pinto Beans Rinsed	23%	7%	70%

Macro Nutrients

	Boiled Yellow Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Energy	9.85% 286kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	NA	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	NA	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	54.3% 20.6g	NA	38g per day for Men 19-50 years
Protein	32.5% 18g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	NA	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	40% 161μg	10.4% 41.7μg	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	3.97% 3.57mg	0.22% 0.2mg	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	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans with Salt	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Calcium	12.3% 123mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	57.3% 0.52mg	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	61.5% 4.92mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	32% 0.73mg	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	52% 363mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	32% 478mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Beans with Salt VS Canned Pinto Beans Rinsed per 7 oz

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

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

• 7 ounces of Boiled Yellow Beans with Salt have 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.9 times more Vitamin B9 and 18 times more Vitamin C than Canned Pinto Beans Rinsed.
• 7 ounces of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled Yellow Beans with Salt as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yellow Beans with Salt vs Canned Pinto Beans Rinsed:

• 7 ounces of Boiled Yellow Beans with Salt have 2 times more Iron, 2.5 times more Magnesium, 1.2 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Canned Pinto Beans Rinsed.
• While 7 oz of Canned Pinto Beans, Rinsed Solids contain 1.4 times more Copper than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Canned Pinto Beans Rinsed contain similar levels of Calcium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yellow Beans with Salt have 1.2 times more Energy, 1.2 times more Carbohydrate and 1.3 times more Protein than Canned Pinto Beans Rinsed.