Comparing Nutrients in 14 ounces Canned Black Turtle Beans VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	12.5% 361kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	46% 60g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	NA	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	72% 27.4g	66% 25g	38g per day for Men 19-50 years
Protein	42.7% 24g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	16.8% 0.22mg	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	60.5% 242μg	76.4% 306μg	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	12% 10.7mg	3.53% 3.18mg	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	16.4% 2.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	14% 139mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	62.6% 0.56mg	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	94% 7.54mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	34.5% 0.79mg	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	61.2% 429mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	36% 1222mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	102% 1524mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	8.1% 300g	8.3% 308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Black Turtle Beans vs Canned Cranberry Beans:

• Canned Black Turtle Beans have 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.4 times more Vitamin C than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 1.3 times more Vitamin B9 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Canned Black Turtle Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Black Turtle Beans vs Canned Cranberry Beans:

• Canned Black Turtle Beans have 1.4 times more Copper, 1.2 times more Iron and 1.3 times more Phosphorus than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 2.4 times more Selenium and 1.6 times more Zinc than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Calcium, Magnesium, Manganese, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of macro-nutrients per 14 oz
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 14 oz.
• Both Canned Black Turtle Beans as well as Canned Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.