Comparing Nutrients in 100 grams Boiled Pinto Beans VS Yellow Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Yellow Beans	25%	7%	68%

Macro Nutrients

	Boiled Pinto Beans	Yellow Beans	Recommended Dietary Allowance
Energy	4.93% 143kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26.2g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	66% 25g	38g per day for Men 19-50 years
Protein	16% 9g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans	Yellow Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	34% 0.44mg	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	43% 172μg	97% 389μg	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	0.89% 0.8mg	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	6.27% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Yellow Beans	Recommended Dietary Allowance
Calcium	4.6% 46mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	26% 2.1mg	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	56% 1.3mg	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	21% 147mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	30.6% 1042mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	23.3% 13μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans VS Yellow Beans per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Pinto Beans vs Yellow Beans:

• 100 g of Raw Yellow Beans contain 3.6 times more Vitamin B1, 5.3 times more Vitamin B2, 7.6 times more Vitamin B3, 3.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Pinto Beans.
• 100 grams of Boiled Pinto Beans have insufficient amounts of Vitamin B3
• Both Boiled Pinto Beans as well as Raw Yellow Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Pinto Beans vs Yellow Beans:

• 100 g of Raw Yellow Beans contain 3.6 times more Calcium, 2.9 times more Copper, 3.4 times more Iron, 4.4 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 2.9 times more Zinc than Boiled Pinto Beans.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Yellow Beans contain 2.4 times more Energy, 4 times more Fat, 4.9 times more Saturated Fat, 3.7 times more Omega 3, 6.2 times more Omega 6, 2.3 times more Carbohydrate, 2.8 times more Fiber and 2.4 times more Protein than Boiled Pinto Beans.
• 100 grams of Boiled Pinto Beans provide inadequate amounts of Omega 6