Comparing Nutrients in 1 pound Canned Beans VS Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Energy	14.7% 426kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	5.63% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	221% 287g	130g per day for Men 19-50 years
Sugars	50% 36g	13.3% 9.6g	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	9.76% 7.08g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 21.8g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	185% 70.3g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	100% 1.3mg	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	13.6% 54.4μg	503% 2014μg	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	4.54% 0.68mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	504% 4.54mg	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	67.5% 5.4mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	197% 4.54mg	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	48% 336mg	285% 1996mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	200% 6804mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	8.83% 327g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Black Turtle Beans per 1 lb

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

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

• 1 lb of Raw Black Turtle Beans contains 9.4 times more Vitamin B1, 4.9 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.4 times more Vitamin B6, 37 times more Vitamin B9 and 7 times more Vitamin K than Canned Beans with Salt.
• 1 pound of Canned Beans have insufficient amounts of Vitamin K
• Both Canned Beans with Salt as well as Raw Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Beans vs Black Turtle Beans:

• 1 pound of Canned Beans has 1.6 times more Selenium and 38.1 times more Sodium than Black Turtle Beans.
• While 1 lb of Raw Black Turtle Beans contains 4.7 times more Calcium, 6.9 times more Copper, 7.3 times more Iron, 5.9 times more Magnesium, 9.2 times more Manganese, 5.9 times more Phosphorus and 6.7 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Black Turtle Beans contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beans has 3.8 times more Sugars than Black Turtle Beans.
• While 1 lb of Raw Black Turtle Beans contains 3.6 times more Energy, 11.7 times more Omega 3, 3 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Canned Beans with Salt.
• 1 pound of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in one pound.