Comparing Nutrients in 1 pound Boiled Black Turtle Beans with Salt VS Canned Great Northern Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Canned Great Northern Beans low Salt	25%	3%	72%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Energy	20.3% 590kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	73.3% 95g	130g per day for Men 19-50 years
Sugars	2% 1.45g	8.82% 6.4g	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	99% 37.6g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	66.3% 37g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	37% 0.48mg	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	98% 390μg	92% 367μg	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	6.55% 5.9mg	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	26.3% 3.95mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Calcium	25% 249mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	80.6% 0.73mg	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	162% 13mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	80.5% 1.85mg	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	98% 689mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	57.8% 1964mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	53.5% 803mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	8.06% 298g	8.57% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Turtle Beans with Salt VS Canned Great Northern Beans low Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Black Turtle Beans with Salt vs Canned Great Northern Beans low Salt:

• 1 pound of Boiled Black Turtle Beans with Salt has 1.6 times more Vitamin B1 than Canned Great Northern Beans low Salt.
• While 1 lb of Canned Great Northern Beans low Salt contains 1.4 times more Vitamin B6 than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Great Northern Beans low Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per one pound.
• Both Boiled Black Turtle Beans with Salt as well as Canned Great Northern Beans low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Black Turtle Beans with Salt vs Canned Great Northern Beans low Salt:

• 1 pound of Boiled Black Turtle Beans with Salt has 1.7 times more Copper, 1.8 times more Iron, 1.2 times more Potassium and 1.4 times more Sodium than Canned Great Northern Beans low Salt.
• While 1 lb of Canned Great Northern Beans low Salt contains 3.4 times more Selenium than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Great Northern Beans low Salt contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Black Turtle Beans with Salt has 1.7 times more Fiber than Canned Great Northern Beans low Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Great Northern Beans low Salt offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one pound.
• Both Boiled Black Turtle Beans with Salt as well as Canned Great Northern Beans low Salt provide inadequate amounts of Omega 6 in one pound.