Comparing Nutrients in 7 ounces Boiled French Beans with Salt VS Canned Black Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans with Salt	22%	5%	73%
Canned Black Beans low Salt	26%	3%	71%

Macro Nutrients

	Boiled French Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Energy	8.83% 256kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.46g	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	49% 18.7g	36% 13.7g	38g per day for Men 19-50 years
Protein	25% 14g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.77% 1.1mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	8.4% 0.11mg	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	37.2% 149μg	30.3% 121μg	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	2.65% 2.4mg	5.95% 5.36mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Calcium	12.5% 125mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	42.3% 0.38mg	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	26.8% 2.14mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	20% 0.46mg	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	29% 202mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.57% 132g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled French Beans with Salt VS Canned Black Beans low Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled French Beans with Salt vs Canned Black Beans low Salt:

• 7 ounces of Boiled French Beans with Salt have 1.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Canned Black Beans low Salt.
• While 7 oz of Canned Black Beans low Salt contain 1.9 times more Vitamin B2 and 2.3 times more Vitamin C than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Canned Black Beans low Salt provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled French Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled French Beans with Salt as well as Canned Black Beans low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled French Beans with Salt vs Canned Black Beans low Salt:

• 7 ounces of Boiled French Beans with Salt have 1.8 times more Calcium, 1.6 times more Magnesium, 1.6 times more Manganese, 1.2 times more Potassium and 1.8 times more Sodium than Canned Black Beans low Salt.
• While 7 oz of Canned Black Beans low Salt contain 1.7 times more Copper and 1.8 times more Iron than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Canned Black Beans low Salt contain similar levels of Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled French Beans with Salt have 1.4 times more Energy, 5 times more Omega 3, 1.5 times more Carbohydrate and 1.4 times more Fiber than Canned Black Beans low Salt.
• Both Boiled French Beans with Salt and Canned Black Beans low Salt offer comparable quantities of Protein per seven ounces.
• Both Boiled French Beans with Salt as well as Canned Black Beans low Salt provide inadequate amounts of Omega 6 in seven ounces.