Comparing Nutrients in 100 calories Black BeansVS Boiled Black Beans

Weight per 100 calories

Black Beans

29.3g

Boiled Black Beans

75.8g

Black Beans have 2.6 times more energy per 100g than Boiled Black Beans. It has high energy density when compared to other foods. Boiled Black Beans having average energy density.

Which food has more nutrients per 100 calories - Black Beans or Boiled Black Beans?

Macros Ratio

Protein Fat Carbs

Black Beans

25%

71%

Boiled Black Beans

26%

70%

100 kcal ▼

Macro Nutrients

Black Beansvs Boiled Black Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.43%0.42g

Fat

0.42%0.41g

0.42 gvs0.41 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.34%0.11g

Saturated Fat

0.33%0.11g

0.11 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.1%0.082g

Omega 3

4.97%0.08g

0.082 gvs0.08 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.57%0.097g

Omega 6

0.56%0.095g

0.097 gvs0.095 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18.3g

Carbohydrate

14%18g

18.3 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.86%0.62g

Sugars

0.33%0.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.62 gvs0.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.55g

Fiber

17.3%6.6g

4.55 gvs6.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.3%6.33g

Protein

12%6.7g

6.33 gvs6.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Black Beansvs Boiled Black Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.26mg

Vitamin B1

15.4%0.18mg

Thiamine

0.26 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.35%0.057mg

Vitamin B2

3.44%0.045mg

Riboflavin

0.057 mgvs0.045 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.6%0.57mg

Vitamin B3

2.4%0.38mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs0.38 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.27%0.26mg

Vitamin B5

3.67%0.18mg

Pantothenic acid

0.26 mgvs0.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.45%0.084mg

Vitamin B6

4.02%0.052mg

Pyridoxine

0.084 mgvs0.052 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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32.6%130μg

Vitamin B9

28.2%113μg

Folates and Folic Acid

130 μgvs113 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.41%0.062mg

Vitamin E

4.4%0.66mg

Tocopherols and Tocotrienols

0.062 mgvs0.66 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.37%1.64μg

Vitamin K

2.1%2.5μg

Phytomenadione or phylloquinone

1.64 μgvs2.5 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Black Beansvs Boiled Black Beans

3.6%36mg

Calcium

2.05%20.5mg

36 mgvs20.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27.4%0.25mg

Copper

17.6%0.16mg

0.25 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.4%1.47mg

Iron

20%1.6mg

1.47 mgvs1.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg

Magnesium

12.6%53mg

50 mgvs53 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.5%0.31mg

Manganese

14.6%0.34mg

0.31 mgvs0.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.7%103mg

Phosphorus

15%106mg

103 mgvs106 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.8%435mg

Potassium

7.9%269mg

435 mgvs269 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.7%0.94μg

Selenium

1.65%0.91μg

0.94 μgvs0.91 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.098%1.47mg

Sodium

0.051%0.76mg

1.47 mgvs0.76 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.73%1.07mg

Zinc

7.7%0.85mg

1.07 mgvs0.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.087%3.23g

Water

1.35%50g

3.23 gvs50 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Black Beans have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Black Beans.
While Boiled Black Beans contain 10.7 times more Vitamin E and 1.5 times more Vitamin K than Raw Black Beans.
Both Raw Black Beans and Boiled Black Beans have similar amounts of Vitamin B9 per 100 kcal.
Both Raw Black Beans as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Black Beans vs Boiled Black Beans:

Raw Black Beans have 1.8 times more Calcium, 1.6 times more Copper, 1.6 times more Potassium and 1.3 times more Zinc than Boiled Black Beans.
While Boiled Black Beans contain 15.4 times more Water than Raw Black Beans.
Both Raw Black Beans and Boiled Black Beans have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Black Beans contain 1.5 times more Fiber than Raw Black Beans.
Both Raw Black Beans and Boiled Black Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
Both Raw Black Beans as well as Boiled Black Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

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Comparing Nutrients in 100 calories Black BeansVS Boiled Black Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Black Beans or Boiled Black Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: