Comparing Nutrients in 1 pound Canned Black Turtle Beans VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Canned Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	14.2% 413kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	85.3% 111g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	NA	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	82.4% 31.3g	103% 39g	38g per day for Men 19-50 years
Protein	49% 27.4g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	28.3% 0.37mg	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	69% 277μg	235% 939μg	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	13.6% 12.2mg	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	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	16% 159mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	116% 1.05mg	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	108% 8.6mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	73% 1.68mg	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	70% 490mg	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	51.6% 1755mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	116% 1742mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	9.27% 343g	7.93% 293g	3700g per day for Men 19-50 years

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

• Canned Black Turtle Beans have 1.7 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin C than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Black Turtle Beans have 384 times more Sodium than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 1.4 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium and 2.1 times more Zinc than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Boiled Cranberry Beans have similar amounts of Copper, Iron, Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Cranberry Beans contain 1.5 times more Energy, 1.6 times more Omega 3, 1.5 times more Carbohydrate and 1.5 times more Protein than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Boiled Cranberry Beans have similar amounts of Fiber per 1 lb.
• Both Canned Black Turtle Beans as well as Boiled Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.