Comparing Nutrients in 5 ounces Boiled Black Beans VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Canned Beans	18%	3%	79%

Macro Nutrients

	Boiled Black Beans	Canned Beans	Recommended Dietary Allowance
Energy	6.45% 187kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.46% 0.078g	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	23% 30g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	15.6% 11.3g	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	3.05% 2.2g	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	% 2.25g	g per day for Men 19-50 years
Sucrose	NA	% 6.8g	g per day for Men 19-50 years
Fiber	32.5% 12.3g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.12% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	9.16% 0.12mg	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	4.25% 17μg	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	8.22% 1.23mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Canned Beans	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	23% 0.21mg	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	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	6.7% 0.15mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.76% 102g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Black Beans have 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 12.4 times more Vitamin B9, 5.8 times more Vitamin E and 4.1 times more Vitamin K than Canned Beans.
• Both Boiled Black Beans and Canned Beans provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Canned Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Black Beans as well as Canned 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 vs Canned Beans:

• 5 ounces of Boiled Black Beans have 1.4 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Potassium than Canned Beans.
• While 5 oz of Canned Beans with Salt contain 1.3 times more Calcium, 4.2 times more Selenium, 343 times more Sodium and 2 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Black Beans have 1.4 times more Energy, 7 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Canned Beans.
• While 5 oz of Canned Beans with Salt contain 24.9 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans and Canned Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Beans provide inadequate amounts of Omega 3
• Both Boiled Black Beans as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in five ounces.