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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans	25%	2%	73%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Boiled Black Turtle Beans	Cranberry Beans	Recommended Dietary Allowance
Energy	45% 1300kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 244g	462% 601g	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	650% 247g	38g per day for Men 19-50 years
Protein	146% 81.8g	411% 230g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans	Cranberry 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	623% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	238% 3.1mg	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	1510% 6040μg	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	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	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	Cranberry Beans	Recommended Dietary Allowance
Calcium	55% 550mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	882% 7.94mg	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	625% 50mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	400% 9.2mg	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	531% 3720mg	700mg per day for Men 19-50 years
Potassium	127% 4330mg	392% 13320mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	17.8% 657g	3.35% 124g	3700g per day for Men 19-50 years

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

• Raw Cranberry Beans contain 3.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin B5, 4 times more Vitamin B6 and 7 times more Vitamin B9 than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Boiled Black Turtle Beans have 5.3 times more Water than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 2.3 times more Calcium, 3 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium, 10.6 times more Selenium and 4.8 times more Zinc than Boiled Black Turtle Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cranberry Beans contain 2.6 times more Energy, 3.5 times more Fat, 3.5 times more Omega 3, 3.5 times more Omega 6, 2.5 times more Carbohydrate, 3 times more Fiber and 2.8 times more Protein than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.