Comparing Nutrients in 100 grams Small White Beans VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Energy	11.6% 336kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.73% 0.24g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	48% 62.6g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.98g	g per day for Men 19-50 years
Fiber	65.5% 25g	40.8% 15.5g	38g per day for Men 19-50 years
Protein	37.7% 21g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Small White 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	62% 0.74mg	59.4% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	36.5% 0.47mg	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	97% 386μg	131% 525μg	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	7% 6.3mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	17.3% 173mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	99% 0.89mg	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	97% 7.73mg	63.4% 5.07mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	50% 1.15mg	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	63.6% 445mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	23.3% 13μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Small White Beans VS Pinto Beans per 100 g

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

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

• 100 g of Raw Pinto Beans contain 1.4 times more Vitamin B9 and more Vitamin C than Raw Small White Beans.
• Both Small White Beans and Pinto Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Small White Beans have insufficient amounts of Vitamin C
• Both Raw Small White Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Small White Beans vs Pinto Beans:

• 100 grams of Small White Beans have 1.5 times more Calcium, 1.5 times more Iron and 1.2 times more Zinc than Pinto Beans.
• While 100 g of Raw Pinto Beans contain 1.4 times more Copper and 2.2 times more Selenium than Raw Small White Beans.
• Both Small White Beans and Pinto Beans contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Small White Beans have 1.6 times more Fiber than Pinto Beans.
• Both Small White Beans and Pinto Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 100 grams.
• Both Raw Small White Beans as well as Raw Pinto Beans provide inadequate amounts of Omega 6 in 100 grams.