Comparing Nutrients in 100 grams Yellow Beans VS Boiled Pinto Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	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	57.5% 0.69mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	97% 389μg	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	0% 0mg	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	NA	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 100 g of 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 Yellow Beans vs Boiled Pinto Beans:

• 100 grams of Yellow Beans have 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 Raw Yellow Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Yellow Beans have 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 grams of Yellow Beans have 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