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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Energy	6.06% 176kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	26% 33.6g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	32.5% 12.3g	38g per day for Men 19-50 years
Protein	23% 13g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.47% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	7.52% 0.098mg	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	26.2% 105μg	53% 211μg	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	1.9% 1.7mg	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	NA	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Calcium	9.36% 94mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	33% 0.3mg	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	53% 4.22mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	27.4% 0.63mg	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	27.7% 194mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	15% 503mg	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	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.5% 93g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Boiled California Red Kidney Beans have 2.4 times more Calcium, 1.4 times more Copper and 1.4 times more Iron than Boiled Black Beans.
• While 5 oz of Boiled Black Beans contain 1.5 times more Magnesium, 1.4 times more Manganese and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Black Beans contain similar levels of Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

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