Comparing Nutrients in 14 ounces California Red Kidney Beans VS Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	California Red Kidney Beans	Black Turtle Beans	Recommended Dietary Allowance
Energy	45% 1310kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	193% 251g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	260% 99g	162% 61.5g	38g per day for Men 19-50 years
Protein	173% 97g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	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	175% 2.1mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	87.3% 1.14mg	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	391% 1564μg	441% 1762μg	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	20% 18mg	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	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Black Turtle Beans	Recommended Dietary Allowance
Calcium	77.4% 774mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	441% 3.97mg	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	464% 37mg	432% 34.5mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	173% 3.97mg	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	230% 1607mg	249% 1746mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	175% 5953mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.18% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Black Turtle Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Black Turtle Beans:

• 14 ounces of California Red Kidney Beans have 1.4 times more Vitamin B6 and more Vitamin C than Black Turtle Beans.
• While 14 oz of Raw Black Turtle Beans contain 1.7 times more Vitamin B1 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Black Turtle Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Black Turtle Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Black Turtle Beans:

• 14 ounces of California Red Kidney Beans have 1.2 times more Calcium than Black Turtle Beans.
• Both California Red Kidney Beans and Black Turtle Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.6 times more Fiber than Black Turtle Beans.
• While 14 oz of Raw Black Turtle Beans contain 2.1 times more Omega 3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Black Turtle Beans offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Raw California Red Kidney Beans as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in 14 ounces.