Comparing Nutrients in 14 ounces Canned Beans VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Black Beans	25%	4%	71%

Macro Nutrients

	Canned Beans	Black Beans	Recommended Dietary Allowance
Energy	13% 373kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	7.75% 1.3g	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	190% 248g	130g per day for Men 19-50 years
Sugars	43.6% 31.6g	11.6% 8.4g	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	162% 61.5g	38g per day for Men 19-50 years
Protein	33.7% 19g	153% 85.7g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	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	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	87.3% 1.14mg	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	441% 1762μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Black Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	371% 3.34mg	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	249% 20mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	183% 4.2mg	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	200% 1397mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	173% 5886mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	91% 1361mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	82.3% 9.05mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	7.72% 286g	1.2% 43.7g	3700g per day for Men 19-50 years

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

• Raw Black Beans contain 9.4 times more Vitamin B1, 4.9 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.4 times more Vitamin B6, 37 times more Vitamin B9, 1.4 times more Vitamin E and 7 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans with Salt as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Canned Beans with Salt have 1.6 times more Selenium, 68.6 times more Sodium and 6.5 times more Water than Raw Black Beans.
• While Raw Black Beans contain 3.6 times more Calcium, 5.8 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 9.7 times more Manganese, 4.8 times more Phosphorus, 6.6 times more Potassium and 1.6 times more Zinc than Canned Beans with Salt.

Comparison of macro-nutrients per 14 ounces:

• Canned Beans with Salt have 3.8 times more Sugars than Raw Black Beans.
• While Raw Black Beans contain 3.6 times more Energy, 3.8 times more Fat, 5.2 times more Saturated Fat, 18.5 times more Omega 3, 6 times more Omega 6, 2.9 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Canned Beans with Salt.
• Both Canned Beans with Salt as well as Raw Black Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.