Comparing Nutrients in 1 pound Canned Kidney Beans VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Black Beans	25%	4%	71%

Macro Nutrients

	Canned Kidney Beans	Black Beans	Recommended Dietary Allowance
Energy	13% 381kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	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	50.6% 65.8g	218% 283g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	185% 70.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Black Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 163μg	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	6.05% 5.44mg	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	0.6% 0.091mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Black Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	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	66.3% 5.3mg	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	58.3% 408mg	228% 1597mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	198% 6727mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Black Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney 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 Canned Kidney Beans vs Black Beans:

• 1 lb of Raw Black Beans contains 7.8 times more Vitamin B1, 3.8 times more Vitamin B2, 4.8 times more Vitamin B3, 6.5 times more Vitamin B5, 3.9 times more Vitamin B6, 12.3 times more Vitamin B9 and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Black Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Kidney Beans has 59.2 times more Sodium and 7.1 times more Water than Black Beans.
• While 1 lb of Raw Black Beans contains 3.6 times more Calcium, 6.2 times more Copper, 4.3 times more Iron, 6.3 times more Magnesium, 6.3 times more Manganese, 3.9 times more Phosphorus, 6.3 times more Potassium, 3.6 times more Selenium and 7.9 times more Zinc than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Black Beans contains 4.1 times more Energy, 3.4 times more Omega 3, 4.3 times more Carbohydrate, 3.6 times more Fiber and 4.1 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Black Beans offer comparable quantities of Sugars per one pound.
• Both Canned All Types Kidney Beans as well as Raw Black Beans provide inadequate amounts of Omega 6 in one pound.