Comparing Nutrients in 5 ounces Canned Beans VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Black Beans	25%	4%	71%

Macro Nutrients

	Canned Beans	Black Beans	Recommended Dietary Allowance
Energy	4.6% 133kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	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	23% 30g	68% 88.4g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	3.05% 2.2g	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	% 2.25g	NA	g per day for Men 19-50 years
Sucrose	% 6.8g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	58% 22g	38g per day for Men 19-50 years
Protein	12% 6.73g	54.7% 30.6g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Black Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.12% 0.31mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	4.25% 17μg	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	1.4% 0.21mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Black Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	21% 1.7mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	15% 105mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	2.76% 102g	0.42% 15.6g	3700g per day for Men 19-50 years

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

• Raw Black Beans contain 9.4 times more Vitamin B1, 4.9 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.4 times more Vitamin B6, 37 times more Vitamin B9, 1.4 times more Vitamin E and 7 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans with Salt as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Beans vs Black Beans:

• Canned Beans with Salt have 1.6 times more Selenium, 68.6 times more Sodium and 6.5 times more Water than Raw Black Beans.
• While Raw Black Beans contain 3.6 times more Calcium, 5.8 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 9.7 times more Manganese, 4.8 times more Phosphorus, 6.6 times more Potassium and 1.6 times more Zinc than Canned Beans with Salt.

Comparison of macro-nutrients per 5 ounces:

• Canned Beans with Salt have 3.8 times more Sugars than Raw Black Beans.
• While Raw Black Beans contain 3.6 times more Energy, 3.8 times more Fat, 5.2 times more Saturated Fat, 18.5 times more Omega 3, 6 times more Omega 6, 2.9 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Canned Beans with Salt.
• Both Canned Beans with Salt as well as Raw Black Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.