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

Weight per 500 calories

• Canned Cranberry Beans: 602g
• Boiled Black Turtle Beans: 385g

Boiled Black Turtle Beans have 1.6 times more energy per unit of mass than Canned Cranberry Beans, which is average in comparison to other foods. Canned Cranberry Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Cranberry Beans or Boiled Black Turtle Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Canned Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.34% 0.4g	1.83% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	72% 94g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	84% 32g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	56% 31.5g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.23mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	22.8% 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	116% 464μg	82.7% 331μg	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	5.35% 4.8mg	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	NA	22.3% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	20.5% 205mg	21% 212mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	115% 1.03mg	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	117% 9.34mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	52.4% 1.2mg	54.7% 1.26mg	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	74% 518mg	83.5% 585mg	700mg per day for Men 19-50 years
Potassium	46% 1566mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	0.77% 11.5mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	26.6% 2.92mg	11mg per day for Men 19-50 years
Water	12.6% 467g	6.83% 253g	3700g per day for Men 19-50 years

Canned Cranberry Beans VS Boiled Black Turtle Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Cranberry Beans or Boiled Black Turtle Beans?

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

• 500 calories of Canned Cranberry Beans have 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled Black Turtle Beans.
• While 500 kcal of Boiled Black Turtle Beans contain 3.7 times more Vitamin B1 than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled Black Turtle Beans provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 500 calories.
• Both Canned Cranberry Beans as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Canned Cranberry Beans have 4 times more Selenium, 173.3 times more Sodium, 1.7 times more Zinc and 1.8 times more Water than Boiled Black Turtle Beans.
• Both Canned Cranberry Beans and Boiled Black Turtle Beans contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per 500 calories.
• 500 calories of Boiled Black Turtle Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Cranberry Beans have 1.3 times more Omega 3 than Boiled Black Turtle Beans.
• Both Canned Cranberry Beans and Boiled Black Turtle Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Canned Cranberry Beans as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in 500 calories.