Comparing Nutrients in 5 ounces Boiled Black Beans with Salt VS Boiled French Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans with Salt	26%	4%	70%
Boiled French Beans with Salt	22%	5%	73%

Macro Nutrients

	Boiled Black Beans with Salt	Boiled French Beans with Salt	Recommended Dietary Allowance
Energy	6.45% 187kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	26% 34g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	NA	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	32.5% 12.3g	35% 13.3g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans with Salt	Boiled French 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	29% 0.35mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.3% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	11.4% 0.15mg	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	53% 211μg	26.6% 106μg	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	1.9% 1.7mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans with Salt	Boiled French Beans with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	18% 0.16mg	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	37.2% 2.98mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	23.5% 0.54mg	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	28.3% 198mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans with Salt VS Boiled French Beans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Black Beans with Salt vs Boiled French Beans with Salt:

• 5 ounces of Boiled Black Beans with Salt have 1.9 times more Vitamin B1 and 2 times more Vitamin B9 than Boiled French Beans with Salt.
• While 5 oz of Boiled French Beans with Salt contain 1.5 times more Vitamin B6 than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Boiled French Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• Both Boiled Black Beans with Salt as well as Boiled French Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Black Beans with Salt vs Boiled French Beans with Salt:

• 5 ounces of Boiled Black Beans with Salt have 1.8 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Zinc than Boiled French Beans with Salt.
• While 5 oz of Boiled French Beans with Salt contain 2.3 times more Calcium than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Boiled French Beans with Salt contain similar levels of Manganese, Potassium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Black Beans with Salt have 1.3 times more Protein than Boiled French Beans with Salt.
• While 5 oz of Boiled French Beans with Salt contain 2.7 times more Omega 3 than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Boiled French Beans with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• Both Boiled Black Beans with Salt as well as Boiled French Beans with Salt provide inadequate amounts of Omega 6 in five ounces.