Comparing Nutrients in 100 grams Boiled Black Beans VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Canned Beans	18%	3%	79%

Macro Nutrients

	Boiled Black Beans	Canned Beans	Recommended Dietary Allowance
Energy	4.55% 132kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.32% 0.055g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	11% 7.96g	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	2.15% 1.56g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.8g	g per day for Men 19-50 years
Fiber	23% 8.7g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	16% 8.86g	8.5% 4.75g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 100 grams of Boiled Black Beans have 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.
• Both Boiled Black Beans and Canned Beans provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Canned Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Black Beans as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled Black Beans have 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.
• While 100 g of Canned Beans with Salt contain 1.3 times more Calcium, 4.2 times more Selenium, 343 times more Sodium and 2 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Black Beans have 1.4 times more Energy, 7 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Canned Beans.
• While 100 g of Canned Beans with Salt contain 24.9 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans and Canned Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned Beans provide inadequate amounts of Omega 3
• Both Boiled Black Beans as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in 100 grams.