Comparing Nutrients in 1 kilogram 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	45.5% 1320kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	174% 2.78g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	480% 624g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	29.2% 21g	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	408% 155g	38g per day for Men 19-50 years
Protein	158% 88.6g	386% 216g	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	203% 2.44mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	220% 2.86mg	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	1110% 4440μg	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	58% 8.7mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Black Beans	Recommended Dietary Allowance
Calcium	27% 270mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	934% 8.4mg	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	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	461% 10.6mg	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	503% 3520mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	436% 14830mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	17.8% 657g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Black Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Black Beans vs Black Beans:

• 1 kilogram of Boiled Black Beans has 4.1 times more Vitamin E than Black Beans.
• While 1 kg of Raw Black Beans contains 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Boiled Black Beans vs Black Beans:

• 1 kg of Raw Black Beans contains 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 1 kilogram:

• 1 kg of Raw Black Beans contains 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 one kilogram.