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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Boiled Black Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	45.5% 1320kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	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	182% 237g	187% 244g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	229% 87g	218% 83g	38g per day for Men 19-50 years
Protein	158% 88.6g	146% 81.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Boiled 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	203% 2.44mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	373% 1490μg	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	58% 8.7mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	27% 270mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	263% 21mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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	200% 1400mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	127% 4330mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	17.8% 657g	17.8% 657g	3700g per day for Men 19-50 years

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

• Boiled Black Beans have 1.7 times more Vitamin B9 than Boiled Black Turtle Beans.
• Both Boiled Black Beans and Boiled Black Turtle Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 1 kg.
• Both Boiled Black Beans as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Boiled Black Beans have 1.4 times more Magnesium, 1.4 times more Manganese and 1.5 times more Zinc than Boiled Black Turtle Beans.
• While Boiled Black Turtle Beans contain 2 times more Calcium, 1.3 times more Copper and 1.4 times more Iron than Boiled Black Beans.
• Both Boiled Black Beans and Boiled Black Turtle Beans have similar amounts of Phosphorus, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Black Beans have 1.5 times more Omega 3 than Boiled Black Turtle Beans.
• Both Boiled Black Beans and Boiled Black Turtle Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled Black Beans as well as Boiled Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.