Comparing Nutrients in 300 calories Boiled Black Turtle Beans with Salt VS Boiled Great Northern Beans with Salt

Weight per 300 calories

• Boiled Black Turtle Beans with Salt: 231g
• Boiled Great Northern Beans with Salt: 254g

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

Which food has more nutrients per 300 calories - Boiled Black Turtle Beans with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	1.18% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	1% 0.74g	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	50.4% 19g	47% 17.8g	38g per day for Men 19-50 years
Protein	33.7% 19g	38% 21g	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	43.3% 0.52mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.94% 0.13mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	23% 0.3mg	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	49.6% 198μg	65% 259μg	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	3.67% 3.3mg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.35% 7.6μg	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	12.7% 127mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	69.8% 0.63mg	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	82.2% 6.58mg	67.7% 5.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	33% 0.75mg	57.3% 1.3mg	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	50% 351mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	5.03% 2.77μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	36.8% 552mg	40.3% 605mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	20.3% 2.24mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Black Turtle Beans with Salt vs Boiled Great Northern Beans with Salt:

• Boiled Black Turtle Beans with Salt have 1.3 times more Vitamin B1 than Boiled Great Northern Beans with Salt.
• While Boiled Great Northern Beans with Salt contain 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 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 and Vitamin B5 per 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories for Boiled Black Turtle Beans with Salt vs Boiled Great Northern Beans with Salt:

• Boiled Black Turtle Beans with Salt have 1.2 times more Iron than Boiled Great Northern Beans with Salt.
• While Boiled Great Northern Beans with Salt contain 1.4 times more Calcium, 1.7 times more Manganese, 3.8 times more Selenium and 1.3 times more Zinc 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 Copper, Magnesium, Phosphorus, Potassium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Great Northern Beans with Salt contain 1.4 times more Omega 3 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 Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• 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 300 kcal.