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

Weight per 300 calories

• Canned Black Turtle Beans: 330g
• Boiled Cranberry Beans: 221g

Boiled Cranberry Beans have 1.5 times more energy per unit of mass than Canned Black Turtle Beans, which is average in comparison to other foods. Canned Black Turtle Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Canned Black Turtle Beans	Boiled 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	1.05% 1g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	12.5% 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	41.5% 54g	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	50% 19g	38g per day for Men 19-50 years
Protein	35.5% 20g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.5% 0.46mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13.7% 0.18mg	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	114% 457μg	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	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	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	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	56.6% 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	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	26.3% 110mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	35.5% 0.82mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	30% 1015mg	25% 854mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	5.2% 2.87μg	55μg per day for Men 19-50 years
Sodium	84.4% 1266mg	0.15% 2.2mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	6.74% 249g	3.85% 143g	3700g per day for Men 19-50 years

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

• Canned Black Turtle Beans have 2.6 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin C than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 2.3 times more Vitamin B9 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Boiled Cranberry Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Canned Black Turtle Beans as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Black Turtle Beans have 1.2 times more Copper, 1.4 times more Iron, 1.5 times more Selenium, 573.9 times more Sodium and 1.7 times more Water than Boiled Cranberry Beans.
• While Boiled Cranberry Beans contain 1.4 times more Zinc than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Boiled Cranberry Beans have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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