Comparing Nutrients in 7 ounces Canned Beans VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Energy	6.43% 187kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	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	32.3% 42g	36% 47g	130g per day for Men 19-50 years
Sugars	21.8% 15.8g	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	4.27% 3.1g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 9.53g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	45.4% 17.3g	38g per day for Men 19-50 years
Protein	17% 9.43g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.95% 24μg	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	2% 0.3mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	29.5% 2.36mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	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	21% 147mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	45.4% 681mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	3.86% 143g	3.53% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Boiled Black Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Beans versus 7 oz of Boiled Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Beans vs Boiled Black Beans:

• 7 ounces of Canned Beans have 1.2 times more Vitamin B6 than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 12.4 times more Vitamin B9, 5.8 times more Vitamin E and 4.1 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans and Boiled Black Beans provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Beans with Salt as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Beans vs Boiled Black Beans:

• 7 ounces of Canned Beans have 1.3 times more Calcium, 4.2 times more Selenium, 343 times more Sodium and 2 times more Zinc than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 1.4 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Potassium than Canned Beans with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Beans have 24.9 times more Sugars than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 1.4 times more Energy, 7 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Canned Beans with Salt.
• Both Canned Beans and Boiled Black Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Boiled Black Beans provide inadequate amounts of Omega 6 in seven ounces.