Comparing Nutrients in 100 grams Boiled Pink Beans VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	5.14% 149kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	7.38% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	11.7% 15g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	1.4% 1.02g	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	14% 5.3g	12% 4.6g	38g per day for Men 19-50 years
Protein	16% 9.06g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	4.33% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	1.68% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.98% 0.3mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	5.7% 0.074mg	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	42% 168μg	6% 24μg	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	0.78% 0.7mg	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	6.53% 0.98mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	5.2% 52mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	18% 0.16mg	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	28.8% 2.3mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	14% 0.32mg	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	23.6% 165mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	1.65% 61.2g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Pink Beans vs Canned Pinto Beans with Liquids:

• Boiled Pink Beans have 4.9 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 7 times more Vitamin B9, 1.8 times more Vitamin E and 1.8 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• Both Boiled Pink Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Pink Beans vs Canned Pinto Beans with Liquids:

• Boiled Pink Beans have 1.7 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 134 times more Sodium and 1.3 times more Water than Boiled Pink Beans.
• Both Boiled Pink Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Pink Beans have 1.8 times more Energy, 1.8 times more Carbohydrate and 2 times more Protein than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 2.8 times more Sugars than Boiled Pink Beans.
• Both Boiled Pink Beans and Canned Pinto Beans Solids and Liquids have similar amounts of Omega 3 and Fiber per 100 g.
• Both Boiled Pink Beans as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.