Comparing Nutrients in 14 ounces Boiled Black Beans VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Black Beans	25%	4%	71%

Macro Nutrients

	Boiled Black Beans	Black Beans	Recommended Dietary Allowance
Energy	18% 524kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	1.72% 0.55g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	72.4% 94g	190% 248g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	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	91% 34.5g	162% 61.5g	38g per day for Men 19-50 years
Protein	62.8% 35g	153% 85.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.7% 0.97mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	148% 591μg	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	23% 3.45mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Black Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	104% 8.33mg	249% 20mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	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	79.4% 556mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	173% 5886mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	7.05% 261g	1.2% 43.7g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Black Beans have 4.1 times more Vitamin E than Black Beans.
• While 14 oz of Raw Black Beans contain 3.7 times more Vitamin B1, 3.3 times more Vitamin B2, 3.9 times more Vitamin B3, 3.7 times more Vitamin B5, 4.1 times more Vitamin B6, 3 times more Vitamin B9 and 1.7 times more Vitamin K than Boiled Black Beans.
• 14 ounces of Black Beans have insufficient amounts of Vitamin E
• Both Boiled Black Beans as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 oz of Raw Black Beans contain 4.6 times more Calcium, 4 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 4.2 times more Potassium, 2.7 times more Selenium and 3.3 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Black Beans contain 2.6 times more Energy, 2.6 times more Omega 3, 2.6 times more Carbohydrate, 6.6 times more Sugars, 1.8 times more Fiber and 2.4 times more Protein than Boiled Black Beans.
• Both Boiled Black Beans as well as Raw Black Beans provide inadequate amounts of Omega 6 in 14 ounces.