Comparing Nutrients in 1 pound 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	20.6% 599kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	73.6% 96g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	104% 39.5g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	71.8% 40g	67.5% 37.8g	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	92% 1.1mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	41% 0.53mg	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	169% 676μg	116% 463μg	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	6.55% 5.9mg	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	26.3% 3.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	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	12.2% 122mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	124% 1.12mg	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	119% 9.53mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	102% 2.35mg	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	91% 635mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	8.06% 298g	8.46% 313g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.
• Both Boiled Black Beans with Salt as well as Boiled Great Northern Beans with Salt provide inadequate amounts of Omega 6 in one pound.