Comparing Nutrients in 100 grams Boiled Yellow Beans VS Boiled Pinto Beans

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	4.97% 144kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.3g	20% 26.2g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	0.47% 0.34g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	23.7% 9g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	Boiled 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	15.6% 0.19mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	17.6% 0.23mg	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	20.3% 81μg	43% 172μg	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	2% 1.8mg	0.89% 0.8mg	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	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	6.2% 62mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	31% 2.48mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.46mg	19.7% 0.45mg	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	26% 183mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.64% 1.06mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	1.7% 63g	1.7% 63g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Yellow Beans have 1.7 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.3 times more Vitamin C than Boiled Pinto Beans.
• While 100 g of Boiled Pinto Beans contain 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Boiled Pinto Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin E and Vitamin K per 100 grams.
• 100 grams of Boiled Pinto Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled Yellow Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Yellow Beans have 1.3 times more Calcium, 1.5 times more Magnesium and 1.2 times more Phosphorus than Boiled Pinto Beans.
• While 100 g of Boiled Pinto Beans contain 1.3 times more Potassium and 4.8 times more Selenium than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Boiled Pinto Beans contain similar levels of Copper, Iron, Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Yellow Beans have 1.5 times more Omega 3 than Boiled Pinto Beans.
• Both Boiled Yellow Beans and Boiled Pinto Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• Both Boiled Yellow Beans as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in 100 grams.