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

Macros Ratio

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

Macro Nutrients

	Boiled Black Beans	Black Turtle Beans	Recommended Dietary Allowance
Energy	45.5% 1320kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	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	182% 237g	487% 633g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	408% 155g	38g per day for Men 19-50 years
Protein	158% 88.6g	379% 213g	56g per day for Men 19-50 years

Vitamins

	Boiled Black 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	203% 2.44mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	373% 1490μg	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	58% 8.7mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Black Turtle Beans	Recommended Dietary Allowance
Calcium	27% 270mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	263% 21mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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	200% 1400mg	629% 4400mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	200% 22mg	11mg per day for Men 19-50 years
Water	17.8% 657g	2.97% 110g	3700g per day for Men 19-50 years

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

• Boiled Black Beans have 4.1 times more Vitamin E than Raw Black Turtle Beans.
• While Raw Black Turtle Beans contain 3.7 times more Vitamin B1, 3.3 times more Vitamin B2, 3.9 times more Vitamin B3, 3.7 times more Vitamin B5, 4.1 times more Vitamin B6, 3 times more Vitamin B9 and 1.7 times more Vitamin K than Boiled Black Beans.
• Both Boiled Black Beans as well as Raw 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 Black Turtle Beans:

• Boiled Black Beans have 6 times more Water than Raw Black Turtle Beans.
• While Raw Black Turtle Beans contain 5.9 times more Calcium, 4.8 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 3.1 times more Phosphorus, 4.2 times more Potassium, 2.7 times more Selenium and 2 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Black Turtle Beans contain 2.6 times more Energy, 1.7 times more Omega 3, 1.7 times more Omega 6, 2.7 times more Carbohydrate, 6.6 times more Sugars, 1.8 times more Fiber and 2.4 times more Protein than Boiled Black Beans.
• Both Boiled Black Beans as well as Raw Black Turtle Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.