Comparing Nutrients in 300 calories Boiled Mature Seed Adzuki Beans with Salt VS Boiled Black Beans with Salt

Weight per 300 calories

• Boiled Mature Seed Adzuki Beans with Salt: 234g
• Boiled Black Beans with Salt: 227g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Mature Seed Adzuki Beans with Salt or Boiled Black Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mature Seed Adzuki Beans with Salt	23%	1%	76%
Boiled Black Beans with Salt	26%	4%	70%

Macro Nutrients

	Boiled Mature Seed Adzuki Beans with Salt	Boiled Black Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	1% 0.73g	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	45% 17g	52% 19.8g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Mature Seed Adzuki Beans with Salt	Boiled Black Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	46.2% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	12% 0.16mg	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	71% 284μg	84.7% 339μg	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	NA	13% 1.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.25% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mature Seed Adzuki Beans with Salt	Boiled Black Beans with Salt	Recommended Dietary Allowance
Calcium	6.56% 65.6mg	6.14% 61.4mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	52.8% 0.48mg	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	58.6% 4.7mg	59.7% 4.77mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	44% 1mg	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	56.3% 394mg	45.5% 318mg	700mg per day for Men 19-50 years
Potassium	36.7% 1247mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	38% 572mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	37.7% 4.15mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.04% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Mature Seed Adzuki Beans with Salt vs Boiled Black Beans with Salt:

• Boiled Mature Seed Adzuki Beans with Salt have 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Black Beans with Salt.
• While Boiled Black Beans with Salt contain 2.1 times more Vitamin B1 than Boiled Mature Seed Adzuki Beans with Salt.
• Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Beans with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Boiled Mature Seed Adzuki Beans with Salt as well as Boiled Black Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Mature Seed Adzuki Beans with Salt vs Boiled Black Beans with Salt:

• Boiled Mature Seed Adzuki Beans with Salt have 1.5 times more Copper, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Boiled Black Beans with Salt.
• While Boiled Black Beans with Salt contain 1.3 times more Magnesium than Boiled Mature Seed Adzuki Beans with Salt.
• Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Beans with Salt have similar amounts of Calcium, Iron, Selenium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Beans with Salt have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Beans with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled Mature Seed Adzuki Beans with Salt as well as Boiled Black Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.