Comparing Nutrients in 1 kilogram Boiled Black Turtle Beans with Salt VS Canned Great Northern Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Canned Great Northern Beans low Salt	25%	3%	72%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Energy	45% 1300kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 244g	162% 210g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	19.4% 14g	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	218% 83g	129% 49g	38g per day for Men 19-50 years
Protein	146% 81.8g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	29% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	81.5% 1.06mg	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	215% 860μg	203% 810μg	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	14.4% 13mg	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	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Calcium	55% 550mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	178% 1.6mg	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	356% 28.5mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	177% 4.1mg	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	217% 1520mg	194% 1360mg	700mg per day for Men 19-50 years
Potassium	127% 4330mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	17.8% 657g	19% 699g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Turtle Beans with Salt VS Canned Great Northern Beans low Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Black Turtle Beans with Salt vs Canned Great Northern Beans low Salt:

• 1 kilogram of Boiled Black Turtle Beans with Salt has 1.6 times more Vitamin B1 than Canned Great Northern Beans low Salt.
• While 1 kg of Canned Great Northern Beans low Salt contains 1.4 times more Vitamin B6 than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Great Northern Beans low Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per one kilogram.
• Both Boiled Black Turtle Beans with Salt as well as Canned Great Northern Beans low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Black Turtle Beans with Salt vs Canned Great Northern Beans low Salt:

• 1 kilogram of Boiled Black Turtle Beans with Salt has 1.7 times more Copper, 1.8 times more Iron, 1.2 times more Potassium and 1.4 times more Sodium than Canned Great Northern Beans low Salt.
• While 1 kg of Canned Great Northern Beans low Salt contains 3.4 times more Selenium than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Great Northern Beans low Salt contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Black Turtle Beans with Salt has 1.7 times more Fiber than Canned Great Northern Beans low Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Great Northern Beans low Salt offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one kilogram.
• Both Boiled Black Turtle Beans with Salt as well as Canned Great Northern Beans low Salt provide inadequate amounts of Omega 6 in one kilogram.