Comparing Nutrients in 7 ounces Boiled Mature Seed Adzuki Beans with Salt VS Boiled Black Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mature Seed Adzuki Beans with Salt	23%	1%	76%
Boiled Black Beans with Salt	26%	4%	70%

Macro Nutrients

	Boiled Mature Seed Adzuki Beans with Salt	Boiled Black Beans with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	38% 14.5g	45.4% 17.3g	38g per day for Men 19-50 years
Protein	26.6% 15g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mature Seed Adzuki Beans with Salt	Boiled Black Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	10.5% 0.14mg	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	60% 240μg	74% 296μg	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	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mature Seed Adzuki Beans with Salt	Boiled Black Beans with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	46% 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	49.6% 3.97mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	38.3% 0.88mg	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	47.6% 333mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.53% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Mature Seed Adzuki Beans with Salt vs Boiled Black Beans with Salt:

• Boiled Mature Seed Adzuki Beans with Salt have 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Black Beans with Salt.
• While Boiled Black Beans with Salt contain 2.1 times more Vitamin B1 than Boiled Mature Seed Adzuki Beans with Salt.
• Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Beans with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Boiled Mature Seed Adzuki Beans with Salt as well as Boiled Black Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Mature Seed Adzuki Beans with Salt vs Boiled Black Beans with Salt:

• Boiled Mature Seed Adzuki Beans with Salt have 1.4 times more Copper, 1.3 times more Manganese, 1.5 times more Potassium and 1.6 times more Zinc than Boiled Black Beans with Salt.
• While Boiled Black Beans with Salt contain 1.3 times more Magnesium than Boiled Mature Seed Adzuki Beans with Salt.
• Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Beans with Salt have similar amounts of Calcium, Iron, Phosphorus, Selenium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Beans with Salt have similar amounts of macro-nutrients per 7 oz
• Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Beans with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Boiled Mature Seed Adzuki Beans with Salt as well as Boiled Black Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.