Comparing Nutrients in 100 calories Canned Pinto Beans with LiquidsVS Small White Beans

Weight per 100 calories

Canned Pinto Beans with Liquids

122g

Small White Beans

30g

Raw Small White Beans have 4.1 times more energy per unit of mass than Canned Pinto Beans Solids and Liquids, which is high in comparison to other foods. Canned Pinto Beans with Liquids having average energy density.

Which food has more nutrients per 100 calories - Canned Pinto Beans with Liquids or Small White Beans?

Macros Ratio

Protein Fat Carbs

Canned Pinto Beans with Liquids

22%

72%

Small White Beans

25%

72%

100 kcal ▼

Macro Nutrients

Canned Pinto Beans with Liquidsvs Small White Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.7%0.68g

Fat

0.36%0.35g

0.68 gvs0.35 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g

Saturated Fat

0.28%0.09g

0.15 gvs0.09 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9%0.14g

Omega 3

4.3%0.069g

0.14 gvs0.069 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.62%0.1g

Omega 6

0.48%0.082g

0.1 gvs0.082 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.2%18.5g

Carbohydrate

14.3%18.5g

18.5 gvs18.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.7%1.24g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.24 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.8%5.6g

Fiber

19.5%7.4g

5.6 gvs7.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10%5.6g

Protein

11.2%6.3g

5.6 gvs6.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Pinto Beans with Liquidsvs Small White Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.3%0.063mg

Vitamin B1

18.4%0.22mg

Thiamine

0.063 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.5%0.02mg

Vitamin B2

4.74%0.062mg

Riboflavin

0.02 mgvs0.062 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.04%0.33mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs0.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.3%0.17mg

Vitamin B5

4.34%0.22mg

Pantothenic acid

0.17 mgvs0.22 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.94%0.09mg

Vitamin B6

10%0.13mg

Pyridoxine

0.09 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.3%29.3μg

Vitamin B9

28.7%115μg

Folates and Folic Acid

29.3 μgvs115 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.95%0.85mg

Vitamin C

0%0mg

Ascorbic acid

0.85 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.47%0.67mg

Vitamin E

Tocopherols and Tocotrienols

0.67 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.13%2.56μg

Vitamin K

Phytomenadione or phylloquinone

2.56 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Pinto Beans with Liquidsvs Small White Beans

5.73%57.3mg

Calcium

5.15%51.5mg

57.3 mgvs51.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg

Copper

21%0.19mg

0.2 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.4%1.8mg

Iron

28.8%2.3mg

1.8 mgvs2.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.6%40.2mg

Magnesium

13%54.5mg

40.2 mgvs54.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17%0.39mg

Manganese

16.5%0.38mg

0.39 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%112mg

Phosphorus

19%132mg

112 mgvs132 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.9%337mg

Potassium

13.5%459mg

337 mgvs459 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

6.93%3.8μg

NA μgvs3.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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21.8%327mg

Sodium

0.24%3.57mg

327 mgvs3.57 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.2%0.68mg

Zinc

7.6%0.84mg

0.68 mgvs0.84 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.58%95g

Water

0.094%3.5g

95 gvs3.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Pinto Beans with Liquids vs Small White Beans:

Raw Small White Beans contain 3.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Canned Pinto Beans Solids and Liquids.
Both Canned Pinto Beans Solids and Liquids and Raw Small White Beans have similar amounts of Vitamin B3 per 100 kcal.
Both Canned Pinto Beans Solids and Liquids as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Pinto Beans with Liquids vs Small White Beans:

Canned Pinto Beans Solids and Liquids have 91.5 times more Sodium and 27.4 times more Water than Raw Small White Beans.
While Raw Small White Beans contain 1.3 times more Iron, 1.4 times more Magnesium and 1.4 times more Potassium than Canned Pinto Beans Solids and Liquids.
Both Canned Pinto Beans Solids and Liquids and Raw Small White Beans have similar amounts of Calcium, Copper, Manganese, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Pinto Beans Solids and Liquids have 2.1 times more Omega 3 than Raw Small White Beans.
While Raw Small White Beans contain 1.3 times more Fiber than Canned Pinto Beans Solids and Liquids.
Both Canned Pinto Beans Solids and Liquids and Raw Small White Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Canned Pinto Beans Solids and Liquids as well as Raw Small White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Pinto Beans with LiquidsVS Boiled Small White BeansSmall White BeansVS Boiled Small White Beans

Compare Foods

Comparing Nutrients in 100 calories Canned Pinto Beans with LiquidsVS Small White Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Pinto Beans with Liquids or Small White Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: