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

Macros Ratio

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

Macro Nutrients

	Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	116% 3350kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	462% 601g	187% 244g	130g per day for Men 19-50 years
Sugars	NA	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	650% 247g	218% 83g	38g per day for Men 19-50 years
Protein	411% 230g	146% 81.8g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Boiled 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	623% 7.47mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	59.2% 0.77mg	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	1510% 6040μg	215% 860μg	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	NA	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	127% 1270mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	299% 2.7mg	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	625% 50mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	142% 3.27mg	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	531% 3720mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	392% 13320mg	127% 4330mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	330% 36.3mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	3.35% 124g	17.8% 657g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cranberry Beans has 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 Raw Cranberry Beans as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Cranberry Beans has 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:

• 1 kilogram of Cranberry Beans has 2.6 times more Energy, 3.5 times more Omega 3, 2.5 times more Carbohydrate, 3 times more Fiber and 2.8 times more Protein than Boiled Black Turtle Beans.
• Both Raw Cranberry Beans as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in one kilogram.