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

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Canned Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	31.4% 910kcal	47% 1360kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	188% 245g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	NA	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	226% 86g	38g per day for Men 19-50 years
Protein	108% 60.3g	167% 93g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	62.3% 0.81mg	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	518% 2070μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	35% 350mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	257% 2.3mg	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	261% 21mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	161% 3.7mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	114% 3870mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	256% 3840mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	20.4% 756g	17.5% 647g	3700g per day for Men 19-50 years

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

• Canned Black Turtle Beans have 1.7 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin C than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Black Turtle Beans have 384 times more Sodium than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 1.4 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium and 2.1 times more Zinc than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Boiled Cranberry Beans have similar amounts of Copper, Iron, Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Cranberry Beans contain 1.5 times more Energy, 1.6 times more Omega 3, 1.5 times more Carbohydrate and 1.5 times more Protein than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Boiled Cranberry Beans have similar amounts of Fiber per 1 kg.
• Both Canned Black Turtle Beans as well as Boiled Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.