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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Boiled Great Northern Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	20.3% 590kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	73.6% 96g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	99% 37.6g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	66.3% 37g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Boiled Great Northern Beans with 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	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	41% 0.53mg	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	116% 463μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	25% 249mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	124% 1.12mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	102% 2.35mg	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	107% 748mg	700mg per day for Men 19-50 years
Potassium	57.8% 1964mg	52% 1774mg	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	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	8.06% 298g	8.46% 313g	3700g per day for Men 19-50 years

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

• Boiled Black Turtle Beans with Salt have 1.4 times more Vitamin B1 than Boiled Great Northern Beans with Salt.
• While Boiled Great Northern Beans with Salt contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin C than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Boiled Black Turtle Beans with Salt as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Black Turtle Beans with Salt have 1.3 times more Iron than Boiled Great Northern Beans with Salt.
• While Boiled Great Northern Beans with Salt contain 1.6 times more Manganese and 3.4 times more Selenium than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Boiled Black Turtle Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of macro-nutrients per 1 lb
• Both Boiled Black Turtle Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled Black Turtle Beans with Salt as well as Boiled Great Northern Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.