Comparing Nutrients in 100 grams Boiled Winged Beans VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Boiled Winged Beans	Canned Pinto Beans	Recommended Dietary Allowance
Energy	5.07% 147kcal	3.93% 114kcal	2900kcal per day for Men 19-50 years
Fat	6.02% 5.84g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	9.88% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.57% 1.46g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	% 0.54g	g per day for Men 19-50 years
Fiber	NA	14.5% 5.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	4.33% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	NA	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	2.5% 10μg	6% 24μg	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	0.11% 0.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	14% 142mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	28.8% 0.26mg	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	54% 4.33mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	16.7% 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	22% 153mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.9% 70.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans VS Canned Pinto Beans per 100 g

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

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

• 100 grams of Boiled Winged Beans have 5.7 times more Vitamin B1, 6.8 times more Vitamin B2 and 3.1 times more Vitamin B3 than Canned Pinto Beans.
• While 100 g of Canned Pinto Beans, Solids contain 2.4 times more Vitamin B9 than Boiled Winged Beans.
• 100 grams of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Winged Beans as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Winged Beans vs Canned Pinto Beans:

• 100 grams of Boiled Winged Beans have 2.3 times more Calcium, 3 times more Copper, 3.3 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Zinc than Canned Pinto Beans.
• While 100 g of Canned Pinto Beans, Solids contain 18.4 times more Sodium than Boiled Winged Beans.
• Both Boiled Winged Beans and Canned Pinto Beans contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Winged Beans have 1.3 times more Energy, 6.5 times more Fat, 5.2 times more Saturated Fat, 12.7 times more Omega 6 and 1.5 times more Protein than Canned Pinto Beans.
• While 100 g of Canned Pinto Beans, Solids contain 1.7 times more Omega 3 and 1.4 times more Carbohydrate than Boiled Winged Beans.
• 100 grams of Canned Pinto Beans provide inadequate amounts of Omega 6