Comparing Nutrients in 500 calories Black Beans VS Canned Beans

Weight per 500 calories

• Black Beans: 147g
• Canned Beans: 532g

Black Beans have 3.6 times more energy per 100g than Canned Beans. It has high energy density when compared to other foods. Canned Beans with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Black Beans or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	1.72% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	86.5% 112g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	58.4% 42.3g	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	11.4% 8.3g	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	% 8.46g	g per day for Men 19-50 years
Sucrose	NA	% 25.5g	g per day for Men 19-50 years
Fiber	60% 22.7g	57.4% 22g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	45% 25.3g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.96% 26.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	42.6% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	34.4% 0.45mg	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	163% 651μg	16% 64μg	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	2.05% 0.31mg	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.84% 8.2μg	3.55% 4.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Canned Beans	Recommended Dietary Allowance
Calcium	18% 180mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	85.7% 0.77mg	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	92% 7.36mg	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	34% 144mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.55mg	25.2% 0.58mg	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	73.7% 516mg	56.2% 394mg	700mg per day for Men 19-50 years
Potassium	64% 2174mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	8.53% 4.7μg	48.4% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.33mg	122% 1824mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.35mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.44% 16g	10.4% 383g	3700g per day for Men 19-50 years

Black Beans VS Canned Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Black Beans or Canned Beans?

Lets compare vitamin content per 500 calories of Black Beans vs Canned Beans:

• 500 calories of Black Beans have 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 10.2 times more Vitamin B9 than Canned Beans.
• Both Black Beans and Canned Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• Both Raw Black Beans as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Black Beans vs Canned Beans:

• 500 calories of Black Beans have 1.6 times more Copper, 1.7 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Potassium than Canned Beans.
• While 500 kcal of Canned Beans with Salt contain 5.7 times more Selenium, 248.9 times more Sodium, 2.3 times more Zinc and 23.7 times more Water than Raw Black Beans.
• Both Black Beans and Canned Beans contain similar levels of Calcium and Iron per 500 calories.
• 500 calories of Black Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Black Beans have 5.1 times more Omega 3 and 1.3 times more Protein than Canned Beans.
• While 500 kcal of Canned Beans with Salt contain 13.6 times more Sugars than Raw Black Beans.
• Both Black Beans and Canned Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories 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 500 calories.