Comparing Nutrients in 5 ounces Canned Black Turtle Beans VS 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	4.45% 129kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.096g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	65.5% 85g	130g per day for Men 19-50 years
Sugars	0.45% 0.33g	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	25.7% 9.8g	92% 35g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	58.3% 32.6g	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	16.5% 0.2mg	88.2% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	33.7% 0.44mg	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	21.6% 86.5μg	214% 856μg	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	4.25% 3.83mg	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	5.86% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Cranberry Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	125% 1.13mg	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	33.7% 2.7mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	56.7% 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	22% 153mg	75.3% 527mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	55.5% 1888mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.47% 17.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Black Turtle Beans vs Cranberry Beans:

• Canned Black Turtle Beans have more Vitamin C than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 5.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.1 times more Vitamin B5, 5.6 times more Vitamin B6 and 9.9 times more Vitamin B9 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Black Turtle Beans vs Cranberry Beans:

• Canned Black Turtle Beans have 64 times more Sodium and 6.1 times more Water than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 3.6 times more Calcium, 4.1 times more Copper, 2.6 times more Iron, 4.5 times more Magnesium, 3.9 times more Manganese, 3.4 times more Phosphorus, 4.3 times more Potassium, 9.8 times more Selenium and 6.7 times more Zinc than Canned Black Turtle Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Cranberry Beans contain 3.7 times more Energy, 4.2 times more Fat, 4.2 times more Omega 3, 4.2 times more Omega 6, 3.6 times more Carbohydrate, 3.6 times more Fiber and 3.8 times more Protein than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.