Comparing Nutrients in 1 kilogram Boiled Mature Seed Adzuki Beans with Salt VS Canned Black Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mature Seed Adzuki Beans with Salt	23%	1%	76%
Canned Black Beans low Salt	26%	3%	71%

Macro Nutrients

	Boiled Mature Seed Adzuki Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Energy	44% 1280kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	NA	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	127% 166g	130g per day for Men 19-50 years
Sugars	NA	3.17% 2.3g	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	192% 73g	182% 69g	38g per day for Men 19-50 years
Protein	134% 75.2g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Mature Seed Adzuki Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	42.3% 0.55mg	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	303% 1210μg	153% 610μg	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	30% 27mg	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	NA	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mature Seed Adzuki Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Calcium	28% 280mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	213% 1.92mg	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	250% 20mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	101% 2.33mg	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	240% 1680mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	156% 5320mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	92% 1380mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	18% 663g	20.4% 756g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mature Seed Adzuki Beans with Salt VS Canned Black Beans low Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Mature Seed Adzuki Beans with Salt versus 1 kg of Canned Black Beans low Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Mature Seed Adzuki Beans with Salt vs Canned Black Beans low Salt:

• 1 kilogram of Boiled Mature Seed Adzuki Beans with Salt has 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Black Beans low Salt.
• While 1 kg of Canned Black Beans low Salt contains 1.9 times more Vitamin B2 and more Vitamin C than Boiled Mature Seed Adzuki Beans with Salt.
• Both Boiled Mature Seed Adzuki Beans with Salt and Canned Black Beans low Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Mature Seed Adzuki Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled Mature Seed Adzuki Beans with Salt as well as Canned Black Beans low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mature Seed Adzuki Beans with Salt vs Canned Black Beans low Salt:

• 1 kilogram of Boiled Mature Seed Adzuki Beans with Salt has 1.6 times more Copper, 1.5 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Sodium and 3.3 times more Zinc than Canned Black Beans low Salt.
• Both Boiled Mature Seed Adzuki Beans with Salt and Canned Black Beans low Salt contain similar levels of Calcium, Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Mature Seed Adzuki Beans with Salt has 1.4 times more Energy, 1.5 times more Carbohydrate and 1.2 times more Protein than Canned Black Beans low Salt.
• Both Boiled Mature Seed Adzuki Beans with Salt and Canned Black Beans low Salt offer comparable quantities of Fiber per one kilogram.
• Both Boiled Mature Seed Adzuki Beans with Salt as well as Canned Black Beans low Salt provide inadequate amounts of Omega 6 in one kilogram.