Comparing Nutrients in 1 kilogram Boiled Black Beans with Salt VS Boiled Great Northern Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans with Salt	26%	4%	70%
Boiled Great Northern Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Black Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	45.5% 1320kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	162% 211g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	229% 87g	184% 70g	38g per day for Men 19-50 years
Protein	158% 88.6g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans with Salt	Boiled Great Northern 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	203% 2.44mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	90% 1.17mg	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	373% 1490μg	255% 1020μg	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	14.4% 13mg	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	274% 2.47mg	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	263% 21mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	225% 5.18mg	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	200% 1400mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	17.8% 657g	18.6% 690g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans with Salt VS Boiled Great Northern Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Black Beans with Salt versus 1 kg of Boiled Great Northern Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Black Beans with Salt vs Boiled Great Northern Beans with Salt:

• 1 kilogram of Boiled Black Beans with Salt has 1.5 times more Vitamin B1 and 1.5 times more Vitamin B9 than Boiled Great Northern Beans with Salt.
• While 1 kg of Boiled Great Northern Beans with Salt contains 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Boiled Great Northern Beans with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• Both Boiled Black Beans with Salt as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Black Beans with Salt vs Boiled Great Northern Beans with Salt:

• 1 kilogram of Boiled Black Beans with Salt has 1.4 times more Magnesium and 1.3 times more Zinc than Boiled Great Northern Beans with Salt.
• While 1 kg of Boiled Great Northern Beans with Salt contains 2.5 times more Calcium and 3.4 times more Selenium than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Boiled Great Northern Beans with Salt contain similar levels of Copper, Iron, Manganese, Phosphorus, Potassium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Black Beans with Salt has 1.3 times more Omega 3 and 1.2 times more Fiber than Boiled Great Northern Beans with Salt.
• Both Boiled Black Beans with Salt and Boiled Great Northern Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled Black Beans with Salt as well as Boiled Great Northern Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.