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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Red Kidney Beans	Black Turtle Beans	Recommended Dietary Allowance
Energy	116% 3370kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	487% 633g	130g per day for Men 19-50 years
Sugars	29% 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	400% 152g	408% 155g	38g per day for Men 19-50 years
Protein	402% 225g	379% 213g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	507% 6.1mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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

	Red Kidney Beans	Black Turtle Beans	Recommended Dietary Allowance
Calcium	83% 830mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	1111% 10mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	435% 10mg	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	580% 4060mg	629% 4400mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	200% 22mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.97% 110g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Red Kidney Beans has 1.4 times more Vitamin B6 and more Vitamin C than Black Turtle Beans.
• While 1 kg of Raw Black Turtle Beans contains 1.5 times more Vitamin B1 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Black Turtle Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K per one kilogram.
• 1 kilogram of Black Turtle Beans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Raw Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 1.3 times more Zinc than Black Turtle Beans.
• While 1 kg of Raw Black Turtle Beans contains 1.9 times more Calcium, 1.4 times more Copper and 1.3 times more Iron than Raw Red Kidney Beans.
• Both Red Kidney Beans and Black Turtle Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2 times more Omega 3 than Black Turtle Beans.
• Both Red Kidney Beans and Black Turtle Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• Both Raw Red Kidney Beans as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in one kilogram.