Comparing Nutrients in 14 ounces Canned Black Beans low Salt VS 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	12.5% 361kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	50.5% 65.7g	72.4% 94g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	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	72% 27.4g	91% 34.5g	38g per day for Men 19-50 years
Protein	42.7% 24g	62.8% 35g	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	46.3% 0.56mg	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	60.5% 242μg	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	12% 10.7mg	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	16.4% 2.46mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	11% 13μg	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	14% 139mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	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	94% 7.54mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	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	61.2% 429mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	36% 1222mg	41.4% 1409mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	8.1% 300g	7.05% 261g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Beans low Salt VS Boiled Black Beans with Salt per 14 oz

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

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

• 14 ounces of Canned Black Beans low Salt have 2 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin C than Boiled Black Beans with Salt.
• While 14 oz of Boiled Black Beans with Salt contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Black Beans low Salt.
• 14 ounces of Canned Black Beans low Salt have insufficient amounts of Vitamin K
• 14 ounces 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 14 ounces.

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

• 14 ounces of Canned Black Beans low Salt have 1.3 times more Calcium than Boiled Black Beans with Salt.
• While 14 oz of Boiled Black Beans with Salt contain 2 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Sodium and 2.1 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 Copper, Iron, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Black Beans with Salt contain 1.5 times more Energy, 1.8 times more Omega 3, 1.4 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt as well as Boiled Black Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.