Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	17.5% 23g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	19.5% 7.4g	23% 8.7g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	16% 8.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	32.5% 130μg	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	1.33% 1.2mg	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	0.2% 0.03mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Black Beans	Recommended Dietary Allowance
Calcium	2.8% 28mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	36.8% 2.94mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.78% 65.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney 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 Boiled Red Kidney Beans vs Boiled Black Beans:

• 100 grams of Boiled Red Kidney Beans have 1.7 times more Vitamin B6 and 2.5 times more Vitamin K than Boiled Black Beans.
• While 100 g of Boiled Black Beans contain 1.5 times more Vitamin B1 and 29 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Black Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Boiled Black Beans:

• 100 grams of Boiled Red Kidney Beans have 1.4 times more Iron than Boiled Black Beans.
• While 100 g of Boiled Black Beans contain 1.6 times more Magnesium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Black Beans contain similar levels of Calcium, Copper, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.6 times more Omega 3 than Boiled Black Beans.
• Both Boiled Red Kidney Beans and Boiled Black Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• Both Boiled Red Kidney Beans as well as Boiled Black Beans provide inadequate amounts of Omega 6 in 100 grams.