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

Macros Ratio

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

Macro Nutrients

	Boiled Black Turtle Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	45% 1300kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	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	187% 244g	175% 228g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4.4% 3.2g	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	168% 64g	38g per day for Men 19-50 years
Protein	146% 81.8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans	Boiled Kidney 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	127% 4330mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	17.8% 657g	18% 669g	3700g per day for Men 19-50 years

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

• Boiled Black Turtle Beans have 1.4 times more Vitamin B1 and 29 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Boiled Black Turtle Beans as well as Boiled All Types Kidney 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 Boiled Kidney Beans:

• Boiled Black Turtle Beans have 1.6 times more Calcium, 1.2 times more Copper and 1.3 times more Iron than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Manganese and 1.3 times more Zinc than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Black Turtle Beans have 1.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Omega 3 than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Boiled Black Turtle Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.