Comparing Nutrients in 100 calories Pink Beans VS Small White Beans

Weight per 100 calories

• Pink Beans: 29g
• Small White Beans: 30g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Pink Beans or Small White Beans?

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Small White Beans	25%	3%	72%

Macro Nutrients

	Pink Beans	Small White Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	4.05% 0.065g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.74% 3.7g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	4.74% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	10% 0.13mg	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	33.7% 135μg	28.7% 115μg	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% 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	0.41% 0.061mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Small White Beans	Recommended Dietary Allowance
Calcium	3.8% 38mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	21% 0.19mg	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	24.7% 1.97mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	13% 54.5mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	16.5% 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	17.3% 121mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	6.93% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.33mg	0.24% 3.57mg	1500mg per day for Men 19-50 years
Zinc	6.76% 0.74mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	0.079% 2.93g	0.094% 3.5g	3700g per day for Men 19-50 years

Pink Beans VS Small White Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pink Beans or Small White Beans?

Lets compare vitamin content per 100 calories of Pink Beans vs Small White Beans:

• 100 calories of Pink Beans have 1.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Small White Beans.
• Both Pink Beans and Small White Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per 100 calories.
• Both Raw Pink Beans as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Pink Beans vs Small White Beans:

• 100 calories of Pink Beans have 1.2 times more Copper than Small White Beans.
• While 100 kcal of Raw Small White Beans contain 1.4 times more Calcium than Raw Pink Beans.
• Both Pink Beans and Small White Beans contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Small White Beans contain 2 times more Fiber than Raw Pink Beans.
• Both Pink Beans and Small White Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 100 calories.
• Both Raw Pink Beans as well as Raw Small White Beans provide inadequate amounts of Omega 6 in 100 calories.