Comparing Nutrients in 1 pound Boiled Black Beans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Black Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	20.6% 599kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	2.9% 0.49g	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	79.6% 103g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	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	76.4% 29g	38g per day for Men 19-50 years
Protein	71.8% 40g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Boiled 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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.06% 298g	8.2% 304g	3700g per day for Men 19-50 years

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

• Boiled Black Beans have 1.5 times more Vitamin B1 and 29 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B6, more Vitamin C and 2.5 times more Vitamin K than Boiled Black Beans.
• Both Boiled Black Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Boiled Black Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Black Beans have 1.7 times more Magnesium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium than Boiled Black Beans.
• Both Boiled Black Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Black Beans have 1.4 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Omega 3 than Boiled Black Beans.
• Both Boiled Black Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Boiled Black Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.