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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans	25%	2%	73%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Boiled Black Turtle Beans	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	45% 1300kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 244g	127% 166g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	3.17% 2.3g	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	182% 69g	38g per day for Men 19-50 years
Protein	146% 81.8g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans	Canned 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	188% 2.25mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	42.3% 0.55mg	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	153% 610μg	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	30% 27mg	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	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	55% 550mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	213% 1.92mg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	101% 2.33mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	127% 4330mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	256% 3840mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	17.8% 657g	20.4% 756g	3700g per day for Men 19-50 years

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

• Boiled Black Turtle Beans have 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 2.1 times more Vitamin B2 and more Vitamin C than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Canned Black Turtle Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled Black Turtle Beans as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Black Turtle Beans have 1.6 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 128 times more Sodium than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Canned Black Turtle Beans have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Black Turtle Beans have 1.4 times more Energy, 1.5 times more Carbohydrate, 1.2 times more Fiber and 1.4 times more Protein than Canned Black Turtle Beans.
• Both Boiled Black Turtle Beans and Canned Black Turtle Beans have similar amounts of Omega 3 per 1 kg.
• Both Boiled Black Turtle Beans as well as Canned Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.