Comparing Nutrients in 1 pound Canned Beans VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Energy	14.7% 426kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	82.7% 108g	130g per day for Men 19-50 years
Sugars	50% 36g	2% 1.45g	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	9.76% 7.08g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 21.8g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	104% 39.5g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	71.8% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	24% 0.31mg	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	13.6% 54.4μg	169% 676μg	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	4.54% 0.68mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	105% 0.95mg	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	67.5% 5.4mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	87.6% 2mg	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	48% 336mg	91% 635mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	8.83% 327g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Boiled Black Beans per 1 lb

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

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

• 1 pound of Canned Beans has 1.2 times more Vitamin B6 than Boiled Black Beans.
• While 1 lb of Boiled Black Beans contains 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 12.4 times more Vitamin B9, 5.8 times more Vitamin E and 4.1 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans and Boiled Black Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Canned Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Beans with Salt as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Beans vs Boiled Black Beans:

• 1 pound of Canned Beans has 1.3 times more Calcium, 4.2 times more Selenium, 343 times more Sodium and 2 times more Zinc than Boiled Black Beans.
• While 1 lb of Boiled Black Beans contains 1.4 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Potassium than Canned Beans with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beans has 24.9 times more Sugars than Boiled Black Beans.
• While 1 lb of Boiled Black Beans contains 1.4 times more Energy, 7 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Canned Beans with Salt.
• Both Canned Beans and Boiled Black Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Boiled Black Beans provide inadequate amounts of Omega 6 in one pound.