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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Black Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	20.6% 599kcal	51.5% 1492kcal	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	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	2.6% 0.44g	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	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	71.8% 40g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	110% 12mg	11mg per day for Men 19-50 years
Water	8.06% 298g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Black Beans versus 1 lb of Royal 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 vs Royal Red Kidney Beans:

• 1 lb of Raw Royal Red Kidney Beans contains 1.6 times more Vitamin B1, 4.1 times more Vitamin B2, 4.2 times more Vitamin B3, 3.2 times more Vitamin B5, 5.7 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Boiled Black Beans.
• 1 pound of Boiled Black Beans have insufficient amounts of Vitamin C
• Both Boiled Black Beans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Royal Red Kidney Beans contains 4.9 times more Calcium, 4.8 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium, 2.7 times more Selenium and 2.4 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Royal Red Kidney Beans contains 2.5 times more Energy, 1.4 times more Omega 3, 2.5 times more Carbohydrate, 2.9 times more Fiber and 2.9 times more Protein than Boiled Black Beans.
• Both Boiled Black Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.