Comparing Nutrients in 500 calories Black BeansVS Boiled Kidney Beans

Weight per 500 calories

Black Beans

147g

Boiled Kidney Beans

394g

Black Beans have 2.7 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Black Beans or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Black Beans

25%

71%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Black Beansvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.15%2.1g

Fat

2.03%1.97g

2.1 gvs1.97 g

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

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1.68%0.54g

Saturated Fat

0.9%0.29g

0.54 gvs0.29 g

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

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25.5%0.41g

Omega 3

42%0.67g

0.41 gvs0.67 g

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

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2.86%0.49g

Omega 6

2.5%0.43g

0.49 gvs0.43 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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70.3%91g

Carbohydrate

69%89.8g

91 gvs89.8 g

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

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4.3%3.1g

Sugars

1.74%1.26g

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

3.1 gvs1.26 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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60%22.7g

Fiber

66.3%25g

22.7 gvs25 g

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

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56.6%31.7g

Protein

61%34g

31.7 gvs34 g

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

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Vitamins

Black Beansvs Boiled Kidney 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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110%1.3mg

Vitamin B1

52.5%0.63mg

Thiamine

1.3 mgvs0.63 mg

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

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21.8%0.28mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.28 mgvs0.23 mg

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

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18%2.87mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

2.87 mgvs2.28 mg

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

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26.4%1.3mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.3 mgvs0.87 mg

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

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32.3%0.42mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.42 mgvs0.47 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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163%651μg

Vitamin B9

128%512μg

Folates and Folic Acid

651 μgvs512 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

5.25%4.72mg

Ascorbic acid

0 mgvs4.72 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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2.05%0.31mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.31 mgvs0.12 mg

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

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6.84%8.2μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

8.2 μgvs33 μg

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

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Minerals

Black Beansvs Boiled Kidney Beans

18%180mg

Calcium

13.8%138mg

180 mgvs138 mg

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

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137%1.23mg

Copper

94%0.85mg

1.23 mgvs0.85 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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92%7.36mg

Iron

109%8.74mg

7.36 mgvs8.74 mg

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

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59.7%251mg

Magnesium

39.4%165mg

251 mgvs165 mg

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

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67.6%1.55mg

Manganese

73.6%1.7mg

1.55 mgvs1.7 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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73.7%516mg

Phosphorus

77.6%543mg

516 mgvs543 mg

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

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64%2174mg

Potassium

47%1594mg

2174 mgvs1594 mg

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

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8.53%4.7μg

Selenium

7.87%4.33μg

4.7 μgvs4.33 μg

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

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0.49%7.33mg

Sodium

0.26%3.94mg

7.33 mgvs3.94 mg

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

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48.7%5.35mg

Zinc

35.8%3.94mg

5.35 mgvs3.94 mg

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

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0.44%16g

Water

7.12%264g

16 gvs264 g

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

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Lets compare vitamin content per 500 calories of Black Beans vs Boiled Kidney Beans:

Raw Black Beans have 2.1 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Vitamin C and 4 times more Vitamin K than Raw Black Beans.
Both Raw Black Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
Both Raw Black Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Black Beans vs Boiled Kidney Beans:

Raw Black Beans have 1.3 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 1.4 times more Potassium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 16.3 times more Water than Raw Black Beans.
Both Raw Black Beans and Boiled All Types Kidney Beans have similar amounts of Iron, Manganese, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans contain 1.6 times more Omega 3 than Raw Black Beans.
Both Raw Black Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Raw Black Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Black BeansVS Boiled Black BeansBoiled Kidney BeansVS Boiled Black BeansBlack BeansVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Black BeansVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Black Beans or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: