Comparing Nutrients in 14 ounces Black Turtle Beans VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Black Turtle Beans	Cranberry Beans	Recommended Dietary Allowance
Energy	46.4% 1345kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	5.03% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	59.5% 0.95g	1.6g per day for Men 19-50 years
Omega 6	4.93% 0.84g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	183% 238g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	162% 61.5g	258% 98g	38g per day for Men 19-50 years
Protein	151% 84.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	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	298% 3.57mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	94% 1.23mg	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	441% 1762μg	599% 2397μg	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	0% 0mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Cranberry Beans	Recommended Dietary Allowance
Calcium	63.5% 635mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	350% 3.15mg	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	432% 34.5mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	159% 3.65mg	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	249% 1746mg	211% 1476mg	700mg per day for Men 19-50 years
Potassium	175% 5953mg	155% 5287mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	1.18% 43.7g	1.33% 49g	3700g per day for Men 19-50 years

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

• Raw Black Turtle Beans have 1.2 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.4 times more Vitamin B9 than Raw Black Turtle Beans.
• Both Raw Black Turtle Beans and Raw Cranberry Beans have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Black Turtle Beans as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Raw Black Turtle Beans have 1.3 times more Calcium, 1.3 times more Copper and 1.7 times more Iron than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 4 times more Selenium and 1.7 times more Zinc than Raw Black Turtle Beans.
• Both Raw Black Turtle Beans and Raw Cranberry Beans have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cranberry Beans contain 1.4 times more Fat, 1.4 times more Omega 3, 1.4 times more Omega 6 and 1.6 times more Fiber than Raw Black Turtle Beans.
• Both Raw Black Turtle Beans and Raw Cranberry Beans have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw Black Turtle Beans as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.