Comparing Nutrients in 100 calories Canned Black Beans low Salt VS Boiled Black Beans with Salt

Weight per 100 calories

• Canned Black Beans low Salt: 110g
• Boiled Black Beans with Salt: 75.8g

Boiled Black Beans with Salt have 1.5 times more energy per unit of mass than Canned Black Beans low Salt, which is average in comparison to other foods. Canned Black Beans low Salt having average energy density.

Discover which food has more nutrients per 100 calories - Canned Black Beans low Salt or Boiled Black Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Black Beans low Salt	26%	3%	71%
Boiled Black Beans with Salt	26%	4%	70%

Macro Nutrients

	Canned Black Beans low Salt	Boiled Black Beans with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	4.97% 0.08g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	0.33% 0.24g	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	20% 7.6g	17.3% 6.6g	38g per day for Men 19-50 years
Protein	12% 6.63g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Canned Black Beans low Salt	Boiled Black Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	3.44% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	4.02% 0.052mg	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	16.8% 67μg	28.2% 113μg	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	3.3% 2.97mg	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	4.54% 0.68mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Beans low Salt	Boiled Black Beans with Salt	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	2.05% 20.5mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	17.6% 0.16mg	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	26% 2.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.16% 38.5mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	14.6% 0.34mg	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% 119mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	9.95% 338mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	2.25% 83g	1.35% 50g	3700g per day for Men 19-50 years

Canned Black Beans Low Salt VS Boiled Black Beans With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Black Beans low Salt or Boiled Black Beans with Salt?

Lets compare vitamin content per 100 calories of Canned Black Beans low Salt vs Boiled Black Beans with Salt:

• 100 calories of Canned Black Beans low Salt have 3 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin C than Boiled Black Beans with Salt.
• While 100 kcal of Boiled Black Beans with Salt contain 1.7 times more Vitamin B9 than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Boiled Black Beans with Salt provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 100 calories.
• 100 calories of Boiled Black Beans with Salt have insufficient amounts of Vitamin C
• Both Canned Black Beans low Salt as well as Boiled Black Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Black Beans low Salt vs Boiled Black Beans with Salt:

• 100 calories of Canned Black Beans low Salt have 1.9 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Potassium, 1.6 times more Selenium and 1.7 times more Water than Boiled Black Beans with Salt.
• While 100 kcal of Boiled Black Beans with Salt contain 1.4 times more Magnesium, 1.3 times more Manganese and 1.4 times more Zinc than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Boiled Black Beans with Salt contain similar levels of Phosphorus and Sodium per 100 calories.
• 100 calories of Boiled Black Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled Black Beans with Salt contain 1.3 times more Omega 3 than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Boiled Black Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Canned Black Beans low Salt as well as Boiled Black Beans with Salt provide inadequate amounts of Omega 6 in 100 calories.