Comparing Nutrients in 300 calories Canned Black Turtle Beans VS Canned Cranberry Beans

Weight per 300 calories

• Canned Black Turtle Beans: 330g
• Canned Cranberry Beans: 361g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Black Turtle Beans or Canned Cranberry Beans?

Macros Ratio

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

Macro Nutrients

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	42% 54.7g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	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	60% 22.7g	60% 22.8g	38g per day for Men 19-50 years
Protein	35.5% 20g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Canned 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	38.5% 0.46mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.3% 0.2mg	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	50.3% 201μg	69.6% 278μg	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	9.9% 8.9mg	3.2% 2.9mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	57% 0.51mg	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	78.3% 6.26mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	31.4% 0.72mg	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	51% 356mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	30% 1015mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	20.4% 11.2μg	55μg per day for Men 19-50 years
Sodium	84.4% 1266mg	80% 1200mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	6.74% 249g	7.58% 280g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Black Turtle Beans vs Canned Cranberry Beans:

• Canned Black Turtle Beans have 3.3 times more Vitamin B1, 2.8 times more Vitamin B2 and 3.1 times more Vitamin C than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 1.4 times more Vitamin B9 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Canned Black Turtle Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Black Turtle Beans vs Canned Cranberry Beans:

• Canned Black Turtle Beans have 1.2 times more Copper than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 2.6 times more Selenium and 1.7 times more Zinc than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of macro-nutrients per 300 kcal
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned Black Turtle Beans as well as Canned Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.