Comparing Nutrients in 1 kilogram Black Beans VS Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Black Beans	Black Turtle Beans	Recommended Dietary Allowance
Energy	118% 3410kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	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	480% 624g	487% 633g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	408% 155g	408% 155g	38g per day for Men 19-50 years
Protein	386% 216g	379% 213g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Black Beans	Black Turtle Beans	Recommended Dietary Allowance
Calcium	123% 1230mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	934% 8.4mg	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	628% 50.2mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	461% 10.6mg	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	503% 3520mg	629% 4400mg	700mg per day for Men 19-50 years
Potassium	436% 14830mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	200% 22mg	11mg per day for Men 19-50 years
Water	2.98% 110g	2.97% 110g	3700g per day for Men 19-50 years

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

Both Raw Black Beans and Raw Black Turtle Beans have similar amounts of vitamins per 1 kg
• Both Raw Black Beans and Raw Black Turtle Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 1 kg.
• Both Raw 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 Black Beans vs Black Turtle Beans:

• Raw Black Beans have 1.7 times more Zinc than Raw Black Turtle Beans.
• While Raw Black Turtle Beans contain 1.3 times more Calcium and 1.7 times more Iron than Raw Black Beans.
• Both Raw Black Beans and Raw Black Turtle Beans have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Black Beans have 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 3 and 1.6 times more Omega 6 than Raw Black Turtle Beans.
• Both Raw Black Beans and Raw Black Turtle Beans have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Raw Black Beans as well as Raw Black Turtle Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.