Comparing Nutrients in 500 calories Boiled French Beans with Salt VS Canned Black Beans low Salt

Weight per 500 calories

• Boiled French Beans with Salt: 388g
• Canned Black Beans low Salt: 550g

Boiled French Beans with Salt have 1.4 times more energy per 100g than Canned Black Beans low Salt. It has average energy density when compared to other foods. Canned Black Beans low Salt having average energy density.

Discover which food has more nutrients per 500 calories - Boiled French Beans with Salt or Canned Black Beans low Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans with Salt	22%	5%	73%
Canned Black Beans low Salt	26%	3%	71%

Macro Nutrients

	Boiled French Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	69.5% 1.1g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	96% 36.4g	100% 38g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	23.2% 0.3mg	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	72.7% 291μg	83.8% 335μg	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	5.17% 4.65mg	16.5% 15mg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Calcium	24.4% 244mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	117% 1.05mg	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	52.3% 4.2mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	51.7% 217mg	45.8% 192mg	420mg per day for Men 19-50 years
Manganese	64.4% 1.5mg	55.7% 1.3mg	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	56.5% 395mg	84.8% 593mg	700mg per day for Men 19-50 years
Potassium	42% 1434mg	49.8% 1692mg	3400mg per day for Men 19-50 years
Selenium	8.46% 4.65μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	62.5% 938mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	6.97% 258g	11.2% 416g	3700g per day for Men 19-50 years

Boiled French Beans With Salt VS Canned Black Beans Low Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled French Beans with Salt or Canned Black Beans low Salt?

Lets compare vitamin content per 500 calories of Boiled French Beans with Salt vs Canned Black Beans low Salt:

• 500 calories of Boiled French Beans with Salt have 1.3 times more Vitamin B6 than Canned Black Beans low Salt.
• While 500 kcal of Canned Black Beans low Salt contain 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.2 times more Vitamin C than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Canned Black Beans low Salt provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Boiled French Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled French Beans with Salt as well as Canned Black Beans low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled French Beans with Salt vs Canned Black Beans low Salt:

• 500 calories of Boiled French Beans with Salt have 1.3 times more Calcium and 1.2 times more Sodium than Canned Black Beans low Salt.
• While 500 kcal of Canned Black Beans low Salt contain 2.4 times more Copper, 2.5 times more Iron, 1.5 times more Phosphorus, 1.5 times more Selenium and 1.6 times more Water than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Canned Black Beans low Salt contain similar levels of Magnesium, Manganese, Potassium and Zinc per 500 calories.
• 500 calories of Boiled French Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled French Beans with Salt have 3.6 times more Omega 3 than Canned Black Beans low Salt.
• Both Boiled French Beans with Salt and Canned Black Beans low Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Boiled French Beans with Salt as well as Canned Black Beans low Salt provide inadequate amounts of Omega 6 in 500 calories.