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

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Black Beans	25%	4%	71%

Macro Nutrients

	Canned Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Energy	31.4% 910kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	174% 2.78g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	480% 624g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	182% 69g	408% 155g	38g per day for Men 19-50 years
Protein	108% 60.3g	386% 216g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	153% 610μg	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	30% 27mg	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	41.3% 6.2mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Calcium	35% 350mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	934% 8.4mg	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	238% 19mg	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	461% 10.6mg	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	154% 1080mg	503% 3520mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	436% 14830mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	256% 3840mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	20.4% 756g	2.98% 110g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Black Turtle Beans has more Vitamin C and 3 times more Vitamin E than Black Beans.
• While 1 kg of Raw Black Beans contains 6.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3, 4.9 times more Vitamin B5, 5.2 times more Vitamin B6, 7.3 times more Vitamin B9 and 2.4 times more Vitamin K than Canned Black Turtle Beans.
• 1 kilogram of Canned Black Turtle Beans have insufficient amounts of Vitamin K
• 1 kilogram of Black Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Black Turtle Beans as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Black Turtle Beans has 76.8 times more Sodium and 6.9 times more Water than Black Beans.
• While 1 kg of Raw Black Beans contains 3.5 times more Calcium, 4.4 times more Copper, 2.6 times more Iron, 4.9 times more Magnesium, 4.5 times more Manganese, 3.3 times more Phosphorus, 4.8 times more Potassium, 2.5 times more Selenium and 6.8 times more Zinc than Canned Black Turtle Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Black Beans contains 3.7 times more Energy, 4.9 times more Omega 3, 3.8 times more Carbohydrate, 9.2 times more Sugars, 2.2 times more Fiber and 3.6 times more Protein than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Raw Black Beans provide inadequate amounts of Omega 6 in one kilogram.