Comparing Nutrients in 5 ounces Boiled Adzuki Beans VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Adzuki Beans	23%	1%	76%
Black Beans	25%	4%	71%

Macro Nutrients

	Boiled Adzuki Beans	Black Beans	Recommended Dietary Allowance
Energy	6.26% 181kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	68% 88.4g	130g per day for Men 19-50 years
Sugars	NA	4.14% 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	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	27.2% 10.3g	58% 22g	38g per day for Men 19-50 years
Protein	19% 10.7g	54.7% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Adzuki Beans	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.35% 1mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	31% 0.41mg	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	43% 172μg	157% 629μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Adzuki Beans	Black Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	132% 1.2mg	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	35.4% 2.83mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	65.3% 1.5mg	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	34% 238mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Adzuki Beans VS Black Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Adzuki Beans versus 5 oz of Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Adzuki Beans vs Black Beans:

• 5 oz of Raw Black Beans contain 7.8 times more Vitamin B1, 3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Adzuki Beans vs Black Beans:

• 5 oz of Raw Black Beans contain 4.4 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 3.3 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Potassium, 2.7 times more Selenium and 2.1 times more Zinc than Boiled Adzuki Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Black Beans contain 2.7 times more Energy, 2.5 times more Carbohydrate, 2.1 times more Fiber and 2.9 times more Protein than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans as well as Raw Black Beans provide inadequate amounts of Omega 6 in five ounces.