Nutrient Comparison: Black Beans VS Canned Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Black Beans versus 14 oz of Canned Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Black Beans vs Canned Beans:
- 14 ounces of Black Beans have 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 and 7 times more Vitamin K than Canned Beans.
- 14 ounces of Canned Beans have insufficient amounts of Vitamin K
- Both Raw Black Beans as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Black Beans vs Canned Beans:
- 14 ounces of Black Beans have 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.
- While 14 oz of Canned Beans with Salt contain 1.6 times more Selenium and 68.6 times more Sodium than Raw Black Beans.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Black Beans have 3.6 times more Energy, 18.5 times more Omega 3, 2.9 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Canned Beans.
- While 14 oz of Canned Beans with Salt contain 3.8 times more Sugars than Raw Black Beans.
- 14 ounces of Canned Beans provide inadequate amounts of Omega 3
- Both Raw Black Beans as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.