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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Canned Kidney Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	29% 840kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	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	112% 145g	187% 244g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	218% 83g	38g per day for Men 19-50 years
Protein	93% 52.2g	146% 81.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	90% 360μg	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	13.3% 12mg	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	1.33% 0.2mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	34% 340mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	146% 11.7mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	129% 900mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	127% 4330mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	21% 780g	17.8% 657g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have more Vitamin C and 1.2 times more Vitamin K than Boiled Black Turtle Beans.
• While Boiled Black Turtle Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.4 times more Vitamin B9 and 43.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Black Turtle Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Canned All Types Kidney Beans as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned All Types Kidney Beans have 98.7 times more Sodium than Boiled Black Turtle Beans.
• While Boiled Black Turtle Beans contain 1.6 times more Calcium, 2 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Black Turtle Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.2 times more Omega 3 and 5.8 times more Sugars than Boiled Black Turtle Beans.
• While Boiled Black Turtle Beans contain 1.5 times more Energy, 1.7 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.