Comparing Nutrients in 100 grams Black Beans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Black Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	11.8% 341kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.42g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	47% 61.3g	130g per day for Men 19-50 years
Sugars	2.92% 2.12g	2.9% 2.1g	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	40.8% 15.5g	40% 15g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Red 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	75% 0.9mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	30.5% 0.4mg	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	111% 444μg	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	62.8% 5mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	48.3% 1.1mg	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	50.3% 352mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Beans VS Red Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Black Beans vs Red Kidney Beans:

• 100 grams of Black Beans have 1.5 times more Vitamin B1 than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.4 times more Vitamin B6 and more Vitamin C than Raw Black Beans.
• Both Black Beans and Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K per 100 grams.
• 100 grams of Black Beans have insufficient amounts of Vitamin C
• Both Raw Black Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Black Beans vs Red Kidney Beans:

• 100 grams of Black Beans have 1.5 times more Calcium, 1.2 times more Copper, 1.2 times more Magnesium and 1.3 times more Zinc than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.3 times more Iron than Raw Black Beans.
• Both Black Beans and Red Kidney Beans contain similar levels of Manganese, Phosphorus, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Red Kidney Beans contain 1.3 times more Omega 3 than Raw Black Beans.
• Both Black Beans and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 grams.
• Both Raw Black Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.