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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Boiled Great Northern Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	45% 1300kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	6.06% 1.03g	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% 211g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	218% 83g	184% 70g	38g per day for Men 19-50 years
Protein	146% 81.8g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Boiled Great Northern Beans with 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	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	90% 1.17mg	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	255% 1020μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	55% 550mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	274% 2.47mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	225% 5.18mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	127% 4330mg	115% 3910mg	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	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	17.8% 657g	18.6% 690g	3700g per day for Men 19-50 years

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

• Boiled Black Turtle Beans with Salt have 1.4 times more Vitamin B1 than Boiled Great Northern Beans with Salt.
• While Boiled Great Northern Beans with Salt contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin C than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Boiled Black Turtle Beans with Salt as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Black Turtle Beans with Salt have 1.3 times more Iron than Boiled Great Northern Beans with Salt.
• While Boiled Great Northern Beans with Salt contain 1.6 times more Manganese and 3.4 times more Selenium than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Boiled Black Turtle Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of macro-nutrients per 1 kg
• Both Boiled Black Turtle Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled Black Turtle Beans with Salt as well as Boiled Great Northern Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.