Comparing Nutrients in 1 pound Black Beans VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Canned Beans	18%	3%	79%

Macro Nutrients

	Black Beans	Canned Beans	Recommended Dietary Allowance
Energy	53.3% 1547kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	73.8% 96g	130g per day for Men 19-50 years
Sugars	13.3% 9.6g	50% 36g	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	9.76% 7.08g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 21.8g	g per day for Men 19-50 years
Fiber	185% 70.3g	49% 18.6g	38g per day for Men 19-50 years
Protein	175% 98g	38.5% 21.5g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	340% 4.1mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.08mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	29.3% 0.38mg	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	503% 2014μg	13.6% 54.4μg	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	6.35% 0.95mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Canned Beans	Recommended Dietary Allowance
Calcium	55.8% 558mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	424% 3.8mg	73% 0.66mg	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	285% 22.8mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	21.5% 0.49mg	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	228% 1597mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	198% 6727mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.35% 50g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Beans VS Canned Beans per 1 lb

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

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

• 1 pound of Black Beans has 9.4 times more Vitamin B1, 4.9 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.4 times more Vitamin B6, 37 times more Vitamin B9 and 7 times more Vitamin K than Canned Beans.
• 1 pound of Canned Beans have insufficient amounts of Vitamin K
• Both Raw Black Beans as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Black Beans has 3.6 times more Calcium, 5.8 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 9.7 times more Manganese, 4.8 times more Phosphorus, 6.6 times more Potassium and 1.6 times more Zinc than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 1.6 times more Selenium and 68.6 times more Sodium than Raw Black Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Beans has 3.6 times more Energy, 18.5 times more Omega 3, 2.9 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 3.8 times more Sugars than Raw Black Beans.
• 1 pound of Canned Beans provide inadequate amounts of Omega 3
• Both Raw Black Beans as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in one pound.