Comparing Nutrients in 500 calories Canned Black Turtle Beans VS Cranberry Beans

Weight per 500 calories

• Canned Black Turtle Beans: 550g
• Cranberry Beans: 149g

Raw Cranberry Beans have 3.7 times more energy per unit of mass than Canned Black Turtle Beans, which is high in comparison to other foods. Canned Black Turtle Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Black Turtle Beans or Cranberry Beans?

Macros Ratio

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

Macro Nutrients

	Canned Black Turtle Beans	Cranberry Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	69% 89.6g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	100% 38g	97% 37g	38g per day for Men 19-50 years
Protein	59% 33g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Canned 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	64% 0.77mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	35.5% 0.46mg	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	83.8% 335μg	225% 901μg	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	16.5% 15mg	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	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Cranberry Beans	Recommended Dietary Allowance
Calcium	19.2% 192mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	132% 1.2mg	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	130% 10.4mg	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	45.8% 192mg	55.4% 233mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	59.7% 1.37mg	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	84.8% 593mg	79.3% 555mg	700mg per day for Men 19-50 years
Potassium	49.8% 1692mg	58.5% 1988mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	141% 2110mg	0.6% 8.96mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	11.2% 416g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Black Turtle Beans vs Cranberry Beans:

• Canned Black Turtle Beans have 2.1 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin C than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Raw Cranberry Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Canned Black Turtle Beans as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Black Turtle Beans vs Cranberry Beans:

• Canned Black Turtle Beans have 1.4 times more Iron, 235.6 times more Sodium and 22.5 times more Water than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 2.7 times more Selenium and 1.8 times more Zinc than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Raw Cranberry Beans have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Canned Black Turtle Beans and Raw Cranberry Beans have similar amounts of macro-nutrients per 500 kcal
• Both Canned Black Turtle Beans and Raw Cranberry Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Canned Black Turtle Beans as well as Raw Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.