Comparing Nutrients in 100 grams Boiled Black Beans with Salt VS Boiled Cranberry Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans with Salt	26%	4%	70%
Boiled Cranberry Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Black Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Energy	4.55% 132kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	18.2% 23.7g	19% 24.5g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	NA	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	23% 8.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	16% 8.86g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	3.2% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	6.23% 0.081mg	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	37.3% 149μg	51.8% 207μg	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	5.8% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	25.7% 0.23mg	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	26.3% 2.1mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	16% 0.37mg	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	20% 140mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	16% 237mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	1.75% 64.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans with Salt VS Boiled Cranberry Beans with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Black Beans with Salt vs Boiled Cranberry Beans with Salt:

• 100 g of Boiled Cranberry Beans with Salt contain 1.4 times more Vitamin B9 than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Boiled Cranberry Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Boiled Black Beans with Salt as well as Boiled Cranberry Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Black Beans with Salt vs Boiled Cranberry Beans with Salt:

• 100 grams of Boiled Black Beans with Salt have 1.4 times more Magnesium than Boiled Cranberry Beans with Salt.
• While 100 g of Boiled Cranberry Beans with Salt contain 1.9 times more Calcium than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Boiled Cranberry Beans with Salt contain similar levels of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Boiled Black Beans with Salt and Boiled Cranberry Beans with Salt have similar amounts of macro-nutrients per 100 g
• Both Boiled Black Beans with Salt and Boiled Cranberry Beans with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 grams.
• Both Boiled Black Beans with Salt as well as Boiled Cranberry Beans with Salt provide inadequate amounts of Omega 6 in 100 grams.