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

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	53% 1538kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	13.3% 9.6g	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	185% 70.3g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	172% 96g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	340% 4.1mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.08mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	19% 0.25mg	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	503% 2014μg	87.3% 349μg	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	4.03% 3.63mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	72.6% 726mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	71.6% 0.64mg	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	493% 39.5mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	39.4% 0.91mg	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	285% 1996mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	200% 6804mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	100% 1506mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	1.35% 50g	9.5% 352g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Black Turtle Beans has 23.1 times more Vitamin B1, 4.9 times more Vitamin B2, 3.9 times more Vitamin B3, 6.2 times more Vitamin B5, 5.2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Canned Cranberry Beans.
• Both Raw Black Turtle Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Black Turtle Beans has 4.7 times more Calcium, 7 times more Copper, 5.6 times more Iron, 5 times more Magnesium, 5 times more Manganese, 5.1 times more Phosphorus, 5.8 times more Potassium and 2.6 times more Zinc than Canned Cranberry Beans.
• While 1 lb of Canned Cranberry Beans contains 36.9 times more Sodium and 7.1 times more Water than Raw Black Turtle Beans.
• Both Black Turtle Beans and Canned Cranberry Beans contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Turtle Beans has 4.1 times more Energy, 3.2 times more Omega 3, 4.2 times more Carbohydrate, 2.5 times more Fiber and 3.8 times more Protein than Canned Cranberry Beans.
• Both Raw Black Turtle Beans as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in one pound.