Comparing Nutrients in 100 grams Canned Black Beans low Salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Black Beans low Salt	26%	3%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Black Beans low Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.14% 91kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	17.5% 23g	130g per day for Men 19-50 years
Sugars	0.32% 0.23g	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	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	18% 6.9g	17% 6.4g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Canned Black Beans low Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.88% 0.62mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	9.23% 0.12mg	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	15.3% 61μg	32.5% 130μg	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	3% 2.7mg	1.33% 1.2mg	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	4.13% 0.62mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Beans low Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	24% 0.22mg	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	23.8% 1.9mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	18.7% 0.43mg	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	15.4% 108mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	9.06% 308mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	9.2% 138mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.04% 75.6g	1.8% 67g	3700g per day for Men 19-50 years

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

• Canned Black Beans low Salt have 2.1 times more Vitamin B2, 2.3 times more Vitamin C and 20.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.7 times more Vitamin K than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 g.
• Both Canned Black Beans low Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Canned Black Beans low Salt have 138 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans contain 1.4 times more Energy, 3 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Protein than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Boiled All Types Kidney Beans have similar amounts of Fiber per 100 g.
• Both Canned Black Beans low Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.