Comparing Nutrients in 1 kilogram Black Turtle Beans VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Black Beans	25%	4%	71%

Macro Nutrients

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Energy	117% 3390kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	174% 2.78g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 633g	480% 624g	130g per day for Men 19-50 years
Sugars	29.2% 21g	29.2% 21g	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	408% 155g	408% 155g	38g per day for Men 19-50 years
Protein	379% 213g	386% 216g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	220% 2.86mg	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	1110% 4440μg	1110% 4440μg	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	14% 2.1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Calcium	160% 1600mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	934% 8.4mg	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	1088% 87mg	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	461% 10.6mg	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	629% 4400mg	503% 3520mg	700mg per day for Men 19-50 years
Potassium	441% 15000mg	436% 14830mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	2.97% 110g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Turtle Beans VS Black Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Turtle Beans versus 1 kg of Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• Both Raw Black Turtle Beans and Raw Black Beans have similar amounts of vitamins per 1 kg
• Both Black Turtle Beans and Black Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per one kilogram.
• Both Raw Black Turtle Beans as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Black Turtle Beans has 1.3 times more Calcium, 1.7 times more Iron and 1.3 times more Phosphorus than Black Beans.
• While 1 kg of Raw Black Beans contains 1.7 times more Zinc than Raw Black Turtle Beans.
• Both Black Turtle Beans and Black Beans contain similar levels of Copper, Magnesium, Manganese, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Black Beans contains 1.6 times more Omega 3 than Raw Black Turtle Beans.
• Both Black Turtle Beans and Black Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• Both Raw Black Turtle Beans as well as Raw Black Beans provide inadequate amounts of Omega 6 in one kilogram.