Comparing Nutrients in 5 ounces Boiled Mature Seed Adzuki Beans with Salt VS Boiled Black Turtle Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mature Seed Adzuki Beans with Salt	23%	1%	76%
Boiled Black Turtle Beans with Salt	25%	2%	73%

Macro Nutrients

	Boiled Mature Seed Adzuki Beans with Salt	Boiled Black Turtle Beans with Salt	Recommended Dietary Allowance
Energy	6.26% 181kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	26.6% 34.5g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	27.2% 10.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	19% 10.7g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mature Seed Adzuki Beans with Salt	Boiled Black Turtle 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	13.6% 0.16mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.35% 1mg	4.67% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	8.4% 0.11mg	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	43% 172μg	30.5% 122μg	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	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mature Seed Adzuki Beans with Salt	Boiled Black Turtle Beans with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	42.4% 0.38mg	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	35.4% 2.83mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	20% 0.46mg	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	34% 238mg	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	18% 614mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mature Seed Adzuki Beans with Salt VS Boiled Black Turtle Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Mature Seed Adzuki Beans with Salt versus 5 oz of Boiled Black Turtle Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Mature Seed Adzuki Beans with Salt vs Boiled Black Turtle Beans with Salt:

• 5 ounces of Boiled Mature Seed Adzuki Beans with Salt have 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Black Turtle Beans with Salt.
• While 5 oz of Boiled Black Turtle Beans with Salt contain 2 times more Vitamin B1 than Boiled Mature Seed Adzuki Beans with Salt.
• Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Turtle Beans with Salt provide similar amounts of Vitamin B2 per five ounces.
• Both Boiled Mature Seed Adzuki Beans with Salt as well as Boiled Black Turtle Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Mature Seed Adzuki Beans with Salt vs Boiled Black Turtle Beans with Salt:

• 5 ounces of Boiled Mature Seed Adzuki Beans with Salt have 1.8 times more Manganese, 1.2 times more Potassium and 2.3 times more Zinc than Boiled Black Turtle Beans with Salt.
• While 5 oz of Boiled Black Turtle Beans with Salt contain 2 times more Calcium and 1.4 times more Iron than Boiled Mature Seed Adzuki Beans with Salt.
• Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Turtle Beans with Salt contain similar levels of Copper, Magnesium, Phosphorus, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Turtle Beans with Salt have similar amounts of macro-nutrients per 5 oz
• Both Boiled Mature Seed Adzuki Beans with Salt and Boiled Black Turtle Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled Mature Seed Adzuki Beans with Salt as well as Boiled Black Turtle Beans with Salt provide inadequate amounts of Omega 6 in five ounces.