Comparing Nutrients in 1 pound Boiled Black Beans with Salt VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Boiled Black Beans with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.6% 599kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	0.53% 0.091g	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	78% 102g	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	111% 42g	38g per day for Men 19-50 years
Protein	71.8% 40g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans with Salt	Boiled California Red Kidney Beans	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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 California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	62.7% 1.44mg	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	91% 635mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	8.06% 298g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans with Salt VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Black Beans with Salt versus 1 lb of Boiled California Red Kidney Beans 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 California Red Kidney Beans:

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

• 1 pound of Boiled Black Beans with Salt has 1.5 times more Magnesium, 1.4 times more Manganese, 59.3 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.4 times more Calcium, 1.4 times more Copper and 1.4 times more Iron than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Boiled California Red Kidney Beans contain similar levels of Phosphorus, Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

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