Comparing Nutrients in 1 kilogram Canned Beans VS Boiled Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Canned Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	32.4% 940kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 211g	187% 244g	130g per day for Men 19-50 years
Sugars	110% 79.6g	4.4% 3.2g	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	21.5% 15.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 48g	NA	g per day for Men 19-50 years
Fiber	108% 41g	218% 83g	38g per day for Men 19-50 years
Protein	85% 47.5g	146% 81.8g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	59.2% 0.77mg	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	30% 120μg	215% 860μg	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	10% 1.5mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	34% 340mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	299% 2.7mg	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	149% 12mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	142% 3.27mg	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	106% 740mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	127% 4330mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	19.5% 720g	17.8% 657g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Boiled Black Turtle Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Beans versus 1 kg of Boiled Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Beans vs Boiled Black Turtle Beans:

• 1 kg of Boiled Black Turtle Beans contains 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 7.2 times more Vitamin B9, 5.8 times more Vitamin E and 4.1 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans and Boiled Black Turtle Beans provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Beans with Salt as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Beans vs Boiled Black Turtle Beans:

• 1 kilogram of Canned Beans has 4.2 times more Selenium, 114.3 times more Sodium and 3 times more Zinc than Boiled Black Turtle Beans.
• While 1 kg of Boiled Black Turtle Beans contains 1.6 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 2.1 times more Phosphorus and 1.9 times more Potassium than Canned Beans with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Beans has 24.9 times more Sugars than Boiled Black Turtle Beans.
• While 1 kg of Boiled Black Turtle Beans contains 1.4 times more Energy, 4.5 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Canned Beans with Salt.
• Both Canned Beans and Boiled Black Turtle Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in one kilogram.