Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	California Red Kidney Beans	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	114% 3300kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	127% 166g	130g per day for Men 19-50 years
Sugars	NA	3.17% 2.3g	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	655% 249g	182% 69g	38g per day for Men 19-50 years
Protein	435% 244g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned 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	441% 5.3mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	42.3% 0.55mg	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	985% 3940μg	153% 610μg	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	50% 45mg	30% 27mg	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	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	195% 1950mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	213% 1.92mg	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	1169% 94mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	101% 2.33mg	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	579% 4050mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	256% 3840mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	20.4% 756g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 4.2 times more Vitamin B5, 7.2 times more Vitamin B6, 6.5 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Black Turtle Beans.
• Both Raw California Red Kidney Beans as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw California Red Kidney Beans have 5.6 times more Calcium, 5.7 times more Copper, 4.9 times more Iron, 4.6 times more Magnesium, 4.3 times more Manganese, 3.8 times more Phosphorus, 4.8 times more Potassium, 2.5 times more Selenium and 4.7 times more Zinc than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 34.9 times more Sodium and 6.4 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 3.6 times more Energy, 1.5 times more Omega 3, 3.6 times more Carbohydrate, 3.6 times more Fiber and 4 times more Protein than Canned Black Turtle Beans.
• Both Raw California Red Kidney Beans as well as Canned Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.