Comparing Nutrients in 7 ounces Black Beans VS Canned Adzuki Beans sweetened

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Canned Adzuki Beans sweetened	6%	0%	94%

Macro Nutrients

	Black Beans	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Energy	23.3% 677kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	NA	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	84% 109g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	81% 30.8g	NA	38g per day for Men 19-50 years
Protein	76.5% 43g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	13% 0.17mg	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	220% 881μg	53% 212μg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Calcium	24.4% 244mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	58.4% 0.53mg	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	125% 9.96mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	43.5% 1mg	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	100% 699mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	86.6% 2943mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.59% 22g	2.18% 80.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Beans VS Canned Adzuki Beans sweetened per 7 oz

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

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

• 7 ounces of Black Beans have 8.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Canned Adzuki Beans sweetened.
• Both Raw Black Beans as well as Canned Adzuki Beans sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Black Beans vs Canned Adzuki Beans sweetened:

• 7 ounces of Black Beans have 5.6 times more Calcium, 3.2 times more Copper, 4.4 times more Iron, 5.5 times more Magnesium, 2.1 times more Manganese, 4.8 times more Phosphorus, 12.5 times more Potassium and 2.3 times more Zinc than Canned Adzuki Beans sweetened.
• While 7 oz of Canned Adzuki Beans sweetened contain 43.6 times more Sodium than Raw Black Beans.
• Both Black Beans and Canned Adzuki Beans sweetened contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Beans have 1.4 times more Energy and 5.7 times more Protein than Canned Adzuki Beans sweetened.
• Both Black Beans and Canned Adzuki Beans sweetened offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Black Beans as well as Canned Adzuki Beans sweetened provide inadequate amounts of Omega 6 in seven ounces.