Comparing Nutrients in 100 grams Pinto Beans VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Pinto Beans	Canned Navy Beans	Recommended Dietary Allowance
Energy	12% 347kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.24g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.39% 0.28g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 1.98g	NA	g per day for Men 19-50 years
Fiber	40.8% 15.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	13.4% 7.53g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.4% 0.71mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.34% 1.17mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	7.92% 0.1mg	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	131% 525μg	15.5% 62μg	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	7% 6.3mg	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	1.4% 0.21mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	23% 0.21mg	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	63.4% 5.07mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	16.3% 0.38mg	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	58.7% 411mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	8.47% 288mg	3400mg per day for Men 19-50 years
Selenium	50.7% 28μg	10.5% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	1.9% 70.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Canned Navy Beans per 100 g

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

Lets compare vitamin content per 100 grams of Pinto Beans vs Canned Navy Beans:

• 100 grams of Pinto Beans have 5.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.4 times more Vitamin B3, 4.6 times more Vitamin B5, 4.6 times more Vitamin B6, 8.5 times more Vitamin B9, 9 times more Vitamin C and 1.9 times more Vitamin K than Canned Navy Beans.
• While 100 g of Canned Navy Beans contain 3.7 times more Vitamin E than Raw Pinto Beans.
• 100 grams of Pinto Beans have insufficient amounts of Vitamin E
• 100 grams of Canned Navy Beans have insufficient amounts of Vitamin C
• Both Raw Pinto Beans as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pinto Beans vs Canned Navy Beans:

• 100 grams of Pinto Beans have 2.4 times more Calcium, 4.3 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 3.1 times more Manganese, 3.1 times more Phosphorus, 4.8 times more Potassium, 4.8 times more Selenium and 3 times more Zinc than Canned Navy Beans.
• While 100 g of Canned Navy Beans contain 28 times more Sodium than Raw Pinto Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pinto Beans have 3.1 times more Energy, 2.8 times more Omega 3, 3.1 times more Carbohydrate, 7.5 times more Sugars, 3 times more Fiber and 2.8 times more Protein than Canned Navy Beans.
• Both Raw Pinto Beans as well as Canned Navy Beans provide inadequate amounts of Omega 6 in 100 grams.