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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Energy	23% 669kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	36% 47g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	45.4% 17.3g	38g per day for Men 19-50 years
Protein	80% 44.7g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	6.26% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Calcium	16.5% 165mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.53% 130g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Red Kidney Beans have 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 4.2 times more Vitamin B3, 3.2 times more Vitamin B5, 5.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin K than Boiled Black Beans.
• While 7 oz of Boiled Black Beans contain 4.1 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Boiled Black Beans:

• 7 ounces of Red Kidney Beans have 3.1 times more Calcium, 3.3 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium, 2.7 times more Selenium and 2.5 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.6 times more Energy, 3.4 times more Omega 3, 2.6 times more Carbohydrate, 6.6 times more Sugars, 1.7 times more Fiber and 2.5 times more Protein than Boiled Black Beans.
• Both Raw Red Kidney Beans as well as Boiled Black Beans provide inadequate amounts of Omega 6 in seven ounces.