Comparing Nutrients in 1 kilogram Canned Beans VS Black Turtle Beans

Macros Ratio

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

Macro Nutrients

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Energy	32.4% 940kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 211g	487% 633g	130g per day for Men 19-50 years
Sugars	110% 79.6g	29.2% 21g	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	408% 155g	38g per day for Men 19-50 years
Protein	85% 47.5g	379% 213g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	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	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	220% 2.86mg	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	1110% 4440μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Calcium	34% 340mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	435% 10mg	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	629% 4400mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	200% 22mg	11mg per day for Men 19-50 years
Water	19.5% 720g	2.97% 110g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Beans versus 1 kg of 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 Black Turtle Beans:

• 1 kg of Raw Black Turtle Beans contains 9.4 times more Vitamin B1, 4.9 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.4 times more Vitamin B6, 37 times more Vitamin B9 and 7 times more Vitamin K than Canned Beans with Salt.
• 1 kilogram of Canned Beans have insufficient amounts of Vitamin K
• Both Canned Beans with Salt as well as Raw Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Canned Beans has 1.6 times more Selenium and 38.1 times more Sodium than Black Turtle Beans.
• While 1 kg of Raw Black Turtle Beans contains 4.7 times more Calcium, 6.9 times more Copper, 7.3 times more Iron, 5.9 times more Magnesium, 9.2 times more Manganese, 5.9 times more Phosphorus and 6.7 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Black Turtle Beans contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Beans has 3.8 times more Sugars than Black Turtle Beans.
• While 1 kg of Raw Black Turtle Beans contains 3.6 times more Energy, 11.7 times more Omega 3, 3 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Canned Beans with Salt.
• 1 kilogram of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in one kilogram.