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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Boiled French Beans with Salt	22%	5%	73%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Boiled French Beans with Salt	Recommended Dietary Allowance
Energy	17.8% 516kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	71% 1.14g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.88% 0.66g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	86.7% 33g	98% 37.3g	38g per day for Men 19-50 years
Protein	58% 32.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Boiled French Beans with 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	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	32% 0.42mg	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	74.4% 298μg	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	5.3% 4.76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Boiled French Beans with Salt	Recommended Dietary Allowance
Calcium	22% 218mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	50.7% 0.46mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	66% 1.5mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	50.5% 1719mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	7.05% 261g	7.14% 264g	3700g per day for Men 19-50 years

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

• Boiled Black Turtle Beans with Salt have 1.7 times more Vitamin B1 than Boiled French Beans with Salt.
• While Boiled French Beans with Salt contain 1.4 times more Vitamin B6 and more Vitamin C than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled French Beans with Salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Boiled Black Turtle Beans with Salt as well as Boiled French Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Black Turtle Beans with Salt have 2.3 times more Copper, 2.6 times more Iron and 1.5 times more Phosphorus than Boiled French Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled French Beans with Salt have similar amounts of Calcium, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled French Beans with Salt contain 4.2 times more Omega 3 than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled French Beans with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Boiled Black Turtle Beans with Salt as well as Boiled French Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.