Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Energy	8.5% 246kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	34.2% 44.5g	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	48.6% 18.5g	45.4% 17.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California 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	21.3% 0.26mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	2.65% 2.4mg	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 California Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Calcium	13% 131mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	39% 272mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	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	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.53% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Black Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney 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 Boiled California Red Kidney Beans vs Boiled Black Beans:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B6 than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 1.9 times more Vitamin B1 and 2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Black Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• Both Boiled California Red Kidney Beans 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 Boiled California Red Kidney Beans vs Boiled Black Beans:

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Calcium, 1.4 times more Copper and 1.4 times more Iron than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 1.5 times more Magnesium, 1.4 times more Manganese and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Black Beans contain similar levels of Phosphorus, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Black Beans contain 3.3 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Black Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled California Red Kidney Beans as well as Boiled Black Beans provide inadequate amounts of Omega 6 in seven ounces.