Comparing Nutrients in 14 ounces Boiled Black Turtle Beans with Salt VS Canned Black Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Canned Black Beans low Salt	26%	3%	71%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Energy	17.8% 516kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.3% 97g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.26% 0.91g	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	86.7% 33g	72% 27.4g	38g per day for Men 19-50 years
Protein	58% 32.5g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	85.3% 341μg	60.5% 242μg	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	0% 0mg	12% 10.7mg	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	23% 3.45mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Calcium	22% 218mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	84.7% 0.76mg	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	141% 11.3mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	40.2% 0.92mg	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	86% 603mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	50.5% 1719mg	36% 1222mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	7.05% 261g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Turtle Beans with Salt VS Canned Black Beans low Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Black Turtle Beans with Salt versus 14 oz of Canned Black Beans low Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Black Turtle Beans with Salt vs Canned Black Beans low Salt:

• 14 ounces of Boiled Black Turtle Beans with Salt have 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Black Beans low Salt.
• While 14 oz of Canned Black Beans low Salt contain 2.1 times more Vitamin B2 and more Vitamin C than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Black Beans low Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Black Turtle Beans with Salt have insufficient amounts of Vitamin C
• 14 ounces of Canned Black Beans low Salt have insufficient amounts of Vitamin K
• Both Boiled Black Turtle Beans with Salt as well as Canned Black Beans low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Black Turtle Beans with Salt vs Canned Black Beans low Salt:

• 14 ounces of Boiled Black Turtle Beans with Salt have 1.6 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Sodium and 1.4 times more Zinc than Canned Black Beans low Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Black Beans low Salt contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Black Turtle Beans with Salt have 1.4 times more Energy, 1.5 times more Carbohydrate, 1.2 times more Fiber and 1.4 times more Protein than Canned Black Beans low Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Black Beans low Salt offer comparable quantities of Omega 3 per 14 ounces.
• Both Boiled Black Turtle Beans with Salt as well as Canned Black Beans low Salt provide inadequate amounts of Omega 6 in 14 ounces.