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

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Black Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.7% 483kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	1.62% 0.52g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	58% 22g	34.7% 13g	38g per day for Men 19-50 years
Protein	54.7% 30.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Boiled California Red 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	106% 1.28mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	11.3% 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	157% 629μg	26.2% 105μg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.4% 174mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	45.5% 0.41mg	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	89% 7.1mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	19.6% 0.45mg	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	71.3% 499mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	2.56% 95g	3700g per day for Men 19-50 years

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

• Raw Black Beans have 7 times more Vitamin B1, 3.1 times more Vitamin B2, 3.6 times more Vitamin B3, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Raw Black Beans.
• Both Raw Black Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Black Beans have 1.9 times more Calcium, 2.9 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 3.5 times more Potassium, 2.7 times more Selenium and 4.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.1 times more Water than Raw Black Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Black Beans have 2.8 times more Energy, 15.8 times more Fat, 26.1 times more Saturated Fat, 8.7 times more Omega 3, 16.6 times more Omega 6, 2.8 times more Carbohydrate, 1.7 times more Fiber and 2.4 times more Protein than Boiled California Red Kidney Beans.
• Both Raw Black Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.