Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Energy	42.8% 1240kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	182% 237g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	245% 93g	229% 87g	38g per day for Men 19-50 years
Protein	163% 91g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled 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	108% 1.3mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	53% 0.69mg	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	185% 740μg	373% 1490μg	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	13.3% 12mg	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	NA	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Calcium	66% 660mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	232% 2.1mg	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	373% 30mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	193% 4.44mg	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	196% 1370mg	200% 1400mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	102% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	17.8% 657g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Black Beans per 1 kg

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

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Vitamin B6 than Boiled Black Beans.
• While 1 kg of Boiled Black Beans contains 1.9 times more Vitamin B1 and 2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Black Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• Both Boiled California Red Kidney Beans as well as Boiled 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 California Red Kidney Beans vs Boiled Black Beans:

• 1 kilogram of Boiled California Red Kidney Beans has 2.4 times more Calcium, 1.4 times more Copper and 1.4 times more Iron than Boiled Black Beans.
• While 1 kg of Boiled Black Beans contains 1.5 times more Magnesium, 1.4 times more Manganese and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Black Beans contain similar levels of Phosphorus, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Black Beans contains 3.3 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Black Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled California Red Kidney Beans as well as Boiled Black Beans provide inadequate amounts of Omega 6 in one kilogram.