Comparing Nutrients in 5 ounces Boiled Black Beans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Black Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	6.45% 187kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.9% 0.15g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.63% 0.45g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Boiled Kidney Beans	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	34% 0.31mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.56% 95g	3700g per day for Men 19-50 years

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

• Boiled Black Beans have 1.5 times more Vitamin B1 and 29 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B6, more Vitamin C and 2.5 times more Vitamin K than Boiled Black Beans.
• Both Boiled Black Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Boiled Black Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Black Beans have 1.7 times more Magnesium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium than Boiled Black Beans.
• Both Boiled Black Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Black Beans have 1.4 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Omega 3 than Boiled Black Beans.
• Both Boiled Black Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Boiled Black Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.