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

Macros Ratio

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

Macro Nutrients

	Black Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.7% 483kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.62% 0.52g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	54.7% 30.6g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Black Beans	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.4% 174mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Beans VS California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Black Beans have 1.7 times more Vitamin B1 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.4 times more Vitamin B6 and more Vitamin C than Raw Black Beans.
• Both Black Beans and California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Black Beans have insufficient amounts of Vitamin C
• Both Raw Black Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Black Beans have 1.4 times more Zinc than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.6 times more Calcium, 1.3 times more Copper and 1.9 times more Iron than Raw Black Beans.
• Both Black Beans and California Red Kidney Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Beans have 3.3 times more Omega 3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.6 times more Fiber than Raw Black Beans.
• Both Black Beans and California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Raw Black Beans as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.