Comparing Nutrients in 14 ounces Canned Beans VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Energy	13% 373kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.5% 84g	72.4% 94g	130g per day for Men 19-50 years
Sugars	43.6% 31.6g	1.75% 1.27g	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	8.54% 6.2g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	91% 34.5g	38g per day for Men 19-50 years
Protein	33.7% 19g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	21% 0.27mg	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	12% 47.6μg	148% 591μg	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	3.97% 0.6mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	92% 0.83mg	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	59% 4.72mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	76.6% 1.76mg	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	42% 294mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	41.4% 1409mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	91% 1361mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	82.3% 9.05mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	7.72% 286g	7.05% 261g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Boiled Black Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Beans versus 14 oz of Boiled Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Beans vs Boiled Black Beans:

• 14 ounces of Canned Beans have 1.2 times more Vitamin B6 than Boiled Black Beans.
• While 14 oz of Boiled Black Beans contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 12.4 times more Vitamin B9, 5.8 times more Vitamin E and 4.1 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans and Boiled Black Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Canned Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Beans with Salt as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Beans vs Boiled Black Beans:

• 14 ounces of Canned Beans have 1.3 times more Calcium, 4.2 times more Selenium, 343 times more Sodium and 2 times more Zinc than Boiled Black Beans.
• While 14 oz of Boiled Black Beans contain 1.4 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Potassium than Canned Beans with Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Beans have 24.9 times more Sugars than Boiled Black Beans.
• While 14 oz of Boiled Black Beans contain 1.4 times more Energy, 7 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Canned Beans with Salt.
• Both Canned Beans and Boiled Black Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Boiled Black Beans provide inadequate amounts of Omega 6 in 14 ounces.