Comparing Nutrients in 1 pound Black Turtle Beans VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Black Turtle Beans	Cranberry Beans	Recommended Dietary Allowance
Energy	53% 1538kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	210% 272g	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	295% 112g	38g per day for Men 19-50 years
Protein	172% 96g	187% 104g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	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	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.08mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	108% 1.4mg	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	685% 2740μg	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	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	Cranberry Beans	Recommended Dietary Allowance
Calcium	72.6% 726mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	400% 3.6mg	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	283% 22.7mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	181% 4.17mg	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	241% 1687mg	700mg per day for Men 19-50 years
Potassium	200% 6804mg	178% 6042mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.5% 56.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Black Turtle Beans versus 1 lb of 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 Cranberry Beans:

• 1 pound of Black Turtle Beans has 1.2 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.2 times more Vitamin B5 than Cranberry Beans.
• While 1 lb of Raw Cranberry Beans contains 1.4 times more Vitamin B9 than Raw Black Turtle Beans.
• Both Black Turtle Beans and Cranberry Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• Both Raw Black Turtle Beans as well as Raw 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 Cranberry Beans:

• 1 pound of Black Turtle Beans has 1.3 times more Calcium, 1.3 times more Copper and 1.7 times more Iron than Cranberry Beans.
• While 1 lb of Raw Cranberry Beans contains 4 times more Selenium and 1.7 times more Zinc than Raw Black Turtle Beans.
• Both Black Turtle Beans and Cranberry Beans contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Cranberry Beans contains 1.4 times more Omega 3 and 1.6 times more Fiber than Raw Black Turtle Beans.
• Both Black Turtle Beans and Cranberry Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Raw Black Turtle Beans as well as Raw Cranberry Beans provide inadequate amounts of Omega 6 in one pound.