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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Energy	16% 466kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	63.6% 82.7g	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	93% 35.3g	32.5% 12.3g	38g per day for Men 19-50 years
Protein	64% 36g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Royal 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	46% 0.55mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	4.47% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	139% 557μg	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	7.1% 6.38mg	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

	Royal Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	154% 12.3mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	82.2% 575mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	15% 503mg	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	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.5% 93g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Royal 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 Royal Red Kidney Beans vs Boiled Black Beans:

• 5 ounces of Royal Red Kidney Beans have 1.6 times more Vitamin B1, 4.1 times more Vitamin B2, 4.2 times more Vitamin B3, 3.2 times more Vitamin B5, 5.7 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Boiled Black Beans.
• 5 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Royal Red Kidney Beans have 4.9 times more Calcium, 4.8 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium, 2.7 times more Selenium and 2.4 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 2.5 times more Energy, 1.4 times more Omega 3, 2.5 times more Carbohydrate, 2.9 times more Fiber and 2.9 times more Protein than Boiled Black Beans.
• Both Raw Royal Red Kidney Beans as well as Boiled Black Beans provide inadequate amounts of Omega 6 in five ounces.