Comparing Nutrients in 1 pound 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	20.6% 599kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	8.86% 1.5g	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	218% 283g	130g per day for Men 19-50 years
Sugars	2% 1.45g	13.3% 9.6g	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	185% 70.3g	38g per day for Men 19-50 years
Protein	71.8% 40g	175% 98g	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	92% 1.1mg	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	100% 1.3mg	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	503% 2014μg	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	26.3% 3.95mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Black Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	424% 3.8mg	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	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	209% 4.8mg	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	228% 1597mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	198% 6727mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	8.06% 298g	1.35% 50g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Black Beans has 4.1 times more Vitamin E than Black Beans.
• While 1 lb 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 pound 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 pound.

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

• 1 lb 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 pound:

• 1 lb 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 pound.