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

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Cranberry Beans	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	46% 1330kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.9g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	59.5% 0.95g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	183% 238g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	NA	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	258% 98g	72% 27.4g	38g per day for Men 19-50 years
Protein	163% 91g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Canned Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.96mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	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	599% 2397μg	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	NA	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	50.4% 504mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	248% 20mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	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	211% 1476mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	155% 5287mg	36% 1222mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	1.33% 49g	8.1% 300g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Beans VS Canned Black Turtle Beans per 14 oz

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

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

• 14 ounces of Cranberry Beans have 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.1 times more Vitamin B5, 5.6 times more Vitamin B6 and 9.9 times more Vitamin B9 than Canned Black Turtle Beans.
• While 14 oz of Canned Black Turtle Beans contain more Vitamin C than Raw Cranberry Beans.
• 14 ounces of Cranberry Beans have insufficient amounts of Vitamin C
• Both Raw Cranberry Beans as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cranberry Beans have 3.6 times more Calcium, 4.1 times more Copper, 2.6 times more Iron, 4.5 times more Magnesium, 3.9 times more Manganese, 3.4 times more Phosphorus, 4.3 times more Potassium, 9.8 times more Selenium and 6.7 times more Zinc than Canned Black Turtle Beans.
• While 14 oz of Canned Black Turtle Beans contain 64 times more Sodium and 6.1 times more Water than Raw Cranberry Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry Beans have 3.7 times more Energy, 4.2 times more Omega 3, 3.6 times more Carbohydrate, 3.6 times more Fiber and 3.8 times more Protein than Canned Black Turtle Beans.
• Both Raw Cranberry Beans as well as Canned Black Turtle Beans provide inadequate amounts of Omega 6 in 14 ounces.