Comparing Nutrients in 7 ounces Yellow Beans VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Yellow Beans	25%	7%	68%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Yellow Beans	Pinto Beans	Recommended Dietary Allowance
Energy	23.6% 685kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	4.16% 1.33g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	63.3% 1g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	95% 124g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 3.93g	g per day for Men 19-50 years
Fiber	131% 50g	81% 30.8g	38g per day for Men 19-50 years
Protein	78% 43.7g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Beans	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	114% 1.37mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.82mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	72.4% 0.94mg	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	193% 772μg	260% 1042μg	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	14% 12.5mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	33% 329mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	197% 1.77mg	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	174% 14mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	99% 2.28mg	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	138% 968mg	117% 816mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	81.3% 2764mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.61% 22.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Beans VS Pinto Beans per 7 oz

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

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

• 7 ounces of Yellow Beans have 1.6 times more Vitamin B2 and 2.1 times more Vitamin B3 than Pinto Beans.
• While 7 oz of Raw Pinto Beans contain 1.3 times more Vitamin B9 and more Vitamin C than Raw Yellow Beans.
• Both Yellow Beans and Pinto Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Yellow Beans have insufficient amounts of Vitamin C
• Both Raw Yellow Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yellow Beans vs Pinto Beans:

• 7 ounces of Yellow Beans have 1.5 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium and 1.2 times more Zinc than Pinto Beans.
• While 7 oz of Raw Pinto Beans contain 1.4 times more Copper, 1.3 times more Potassium and 2.2 times more Selenium than Raw Yellow Beans.
• Both Yellow Beans and Pinto Beans contain similar levels of Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Beans have 2.1 times more Fat, 2.9 times more Saturated Fat, 2.2 times more Omega 3, 3.6 times more Omega 6 and 1.6 times more Fiber than Pinto Beans.
• Both Yellow Beans and Pinto Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Pinto Beans provide inadequate amounts of Omega 6