Comparing Nutrients in 100 calories Boiled Black Beans with SaltVS Canned Black Beans low Salt

Weight per 100 calories

Boiled Black Beans with Salt

75.8g

Canned Black Beans low Salt

110g

Boiled Black Beans with Salt have 1.5 times more energy per 100g than Canned Black Beans low Salt. It has average energy density when compared to other foods. Canned Black Beans low Salt having average energy density.

Which food has more nutrients per 100 calories - Boiled Black Beans with Salt or Canned Black Beans low Salt?

Macros Ratio

Protein Fat Carbs

Boiled Black Beans with Salt

26%

70%

Canned Black Beans low Salt

26%

71%

100 kcal ▼

Macro Nutrients

Boiled Black Beans with Saltvs Canned Black Beans low Salt

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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0.42%0.41g

Fat

0.33%0.32g

0.41 gvs0.32 g

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

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0.33%0.11g

Saturated Fat

0.26%0.082g

0.11 gvs0.082 g

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

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4.97%0.08g

Omega 3

3.9%0.063g

0.08 gvs0.063 g

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

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0.56%0.095g

Omega 6

0.44%0.075g

0.095 gvs0.075 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%18g

Carbohydrate

14%18g

18 gvs18 g

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

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0.33%0.24g

Sugars

0.35%0.25g

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

0.24 gvs0.25 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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17.3%6.6g

Fiber

20%7.6g

6.6 gvs7.6 g

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

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12%6.7g

Protein

12%6.63g

6.7 gvs6.63 g

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

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Vitamins

Boiled Black Beans with Saltvs Canned Black Beans low Salt

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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15.4%0.18mg

Vitamin B1

13%0.15mg

Thiamine

0.18 mgvs0.15 mg

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

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3.44%0.045mg

Vitamin B2

10%0.13mg

Riboflavin

0.045 mgvs0.13 mg

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

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2.4%0.38mg

Vitamin B3

4.26%0.68mg

Niacin, nicotinic acid, niacinamide

0.38 mgvs0.68 mg

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

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3.67%0.18mg

Vitamin B5

4.04%0.2mg

Pantothenic acid

0.18 mgvs0.2 mg

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

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4.02%0.052mg

Vitamin B6

4.65%0.06mg

Pyridoxine

0.052 mgvs0.06 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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28.2%113μg

Vitamin B9

16.8%67μg

Folates and Folic Acid

113 μgvs67 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

3.3%2.97mg

Ascorbic acid

0 mgvs2.97 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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4.4%0.66mg

Vitamin E

4.54%0.68mg

Tocopherols and Tocotrienols

0.66 mgvs0.68 mg

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

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2.1%2.5μg

Vitamin K

2.1%2.53μg

Phytomenadione or phylloquinone

2.5 μgvs2.53 μg

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

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Minerals

Boiled Black Beans with Saltvs Canned Black Beans low Salt

2.05%20.5mg

Calcium

3.85%38.5mg

20.5 mgvs38.5 mg

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

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17.6%0.16mg

Copper

23.4%0.21mg

0.16 mgvs0.21 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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20%1.6mg

Iron

26%2.1mg

1.6 mgvs2.1 mg

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

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12.6%53mg

Magnesium

9.16%38.5mg

53 mgvs38.5 mg

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

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14.6%0.34mg

Manganese

11%0.26mg

0.34 mgvs0.26 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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15%106mg

Phosphorus

17%119mg

106 mgvs119 mg

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

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7.9%269mg

Potassium

9.95%338mg

269 mgvs338 mg

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

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1.65%0.91μg

Selenium

2.6%1.43μg

0.91 μgvs1.43 μg

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

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12%180mg

Sodium

10%152mg

180 mgvs152 mg

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

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7.7%0.85mg

Zinc

5.4%0.59mg

0.85 mgvs0.59 mg

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

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1.35%50g

Water

2.25%83g

50 gvs83 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 Boiled Black Beans with Salt vs Canned Black Beans low Salt:

Boiled Black Beans with Salt have 1.2 times more Vitamin B1 and 1.7 times more Vitamin B9 than Canned Black Beans low Salt.
While Canned Black Beans low Salt contain 3 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin C than Boiled Black Beans with Salt.
Both Boiled Black Beans with Salt and Canned Black Beans low Salt have similar amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 100 kcal.
Both Boiled Black Beans with Salt as well as Canned Black Beans low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Black Beans with Salt vs Canned Black Beans low Salt:

Boiled Black Beans with Salt have 1.4 times more Magnesium, 1.3 times more Manganese and 1.4 times more Zinc than Canned Black Beans low Salt.
While Canned Black Beans low Salt contain 1.9 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Potassium, 1.6 times more Selenium and 1.7 times more Water than Boiled Black Beans with Salt.
Both Boiled Black Beans with Salt and Canned Black Beans low Salt have similar amounts of Phosphorus and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Black Beans with Salt have 1.3 times more Omega 3 than Canned Black Beans low Salt.
Both Boiled Black Beans with Salt and Canned Black Beans low Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Boiled Black Beans with Salt as well as Canned Black Beans low Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Black Beans with SaltVS Boiled Black Turtle Beans with SaltCanned Black Beans low SaltVS Boiled Black Turtle Beans with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Black Beans with SaltVS Canned Black Beans low Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Black Beans with Salt or Canned Black Beans low Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: