Comparing Nutrients in 500 calories Canned Pinto Beans with LiquidsVS Small White Beans

Weight per 500 calories

Canned Pinto Beans with Liquids

610g

Small White Beans

149g

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 500 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%

500 kcal ▼

Macro Nutrients

Canned Pinto Beans with Liquidsvs Small White Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.52%3.4g

Fat

1.8%1.76g

3.4 gvs1.76 g

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

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2.34%0.75g

Saturated Fat

1.4%0.45g

0.75 gvs0.45 g

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

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45%0.72g

Omega 3

21.5%0.34g

0.72 gvs0.34 g

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

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3.1%0.52g

Omega 6

2.4%0.41g

0.52 gvs0.41 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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71.2%93g

Carbohydrate

71.3%93g

93 gvs93 g

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

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8.58%6.2g

Sugars

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

6.2 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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74%28g

Fiber

98%37g

28 gvs37 g

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

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50%28g

Protein

56%31.4g

28 gvs31.4 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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26.4%0.32mg

Vitamin B1

92%1.1mg

Thiamine

0.32 mgvs1.1 mg

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

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7.5%0.098mg

Vitamin B2

23.7%0.31mg

Riboflavin

0.098 mgvs0.31 mg

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

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10.2%1.63mg

Vitamin B3

12.5%2mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs2 mg

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

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16.6%0.83mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

0.83 mgvs1.1 mg

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

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34.7%0.45mg

Vitamin B6

50.3%0.65mg

Pyridoxine

0.45 mgvs0.65 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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36.6%146μg

Vitamin B9

144%574μg

Folates and Folic Acid

146 μgvs574 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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4.74%4.27mg

Vitamin C

0%0mg

Ascorbic acid

4.27 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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22.4%3.35mg

Vitamin E

Tocopherols and Tocotrienols

3.35 mgvsNA mg

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

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10.7%13μg

Vitamin K

Phytomenadione or phylloquinone

13 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

28.7%287mg

Calcium

25.7%257mg

287 mgvs257 mg

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

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110%0.99mg

Copper

105%0.94mg

0.99 mgvs0.94 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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112%8.96mg

Iron

144%11.5mg

8.96 mgvs11.5 mg

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

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48%201mg

Magnesium

65%272mg

201 mgvs272 mg

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

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84.3%1.94mg

Manganese

82.7%1.9mg

1.94 mgvs1.9 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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80%561mg

Phosphorus

95%662mg

561 mgvs662 mg

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

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49.5%1683mg

Potassium

67.5%2295mg

1683 mgvs2295 mg

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

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Selenium

34.6%19μg

NA μgvs19 μg

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

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109%1634mg

Sodium

1.2%18mg

1634 mgvs18 mg

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

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31%3.4mg

Zinc

38%4.2mg

3.4 mgvs4.2 mg

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

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13%477g

Water

0.47%17.4g

477 gvs17.4 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Canned Pinto Beans with LiquidsVS Small White Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Pinto Beans with Liquids or Small White Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: