Comparing Nutrients in 100 grams Pink Beans VS Boiled Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Pink Beans	Boiled Small White Beans	Recommended Dietary Allowance
Energy	12% 343kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	20% 26g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	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	33.4% 12.7g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	37.4% 21g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Boiled Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	5.02% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	9.77% 0.13mg	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	116% 463μg	34.3% 137μg	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% 0mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	13% 130mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	16.6% 0.15mg	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	84.6% 6.77mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	22% 0.51mg	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	59.3% 415mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	43% 1464mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.7% 63.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pink Beans VS Boiled Small White Beans per 100 g

Compare the macro and micronutrient content in 100 g of Pink Beans versus 100 g of Boiled Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pink Beans vs Boiled Small White Beans:

• 100 grams of Pink Beans have 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 7 times more Vitamin B3, 4 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled Small White Beans.
• 100 grams of Boiled Small White Beans have insufficient amounts of Vitamin B3
• Both Raw Pink Beans as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pink Beans vs Boiled Small White Beans:

• 100 grams of Pink Beans have 1.8 times more Calcium, 5.4 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 3.2 times more Potassium, 10 times more Selenium and 2.3 times more Zinc than Boiled Small White Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pink Beans have 2.4 times more Energy, 1.8 times more Omega 3, 2.5 times more Carbohydrate, 1.2 times more Fiber and 2.3 times more Protein than Boiled Small White Beans.
• Both Raw Pink Beans as well as Boiled Small White Beans provide inadequate amounts of Omega 6 in 100 grams.