Comparing Nutrients in 100 grams 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	3.24% 94kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	11% 7.96g	0.44% 0.32g	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	2.15% 1.56g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	23% 8.7g	38g per day for Men 19-50 years
Protein	8.5% 4.75g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.68% 0.43mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	5.3% 0.069mg	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	3% 12μg	37.3% 149μg	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	1% 0.15mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Boiled Black Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	23.2% 0.21mg	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	15% 1.2mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	19.3% 0.44mg	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	10.6% 74mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	1.95% 72g	1.78% 65.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Boiled Black Beans per 100 g

Compare the macro and micronutrient content in 100 g of Canned Beans versus 100 g of Boiled Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Beans vs Boiled Black Beans:

• 100 grams of Canned Beans have 1.2 times more Vitamin B6 than Boiled Black Beans.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Canned Beans vs Boiled Black Beans:

• 100 grams 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 100 g 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 100 grams:

• 100 grams of Canned Beans have 24.9 times more Sugars than Boiled Black Beans.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.