Comparing Nutrients in 5 ounces Canned Black Turtle Beans VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
French Beans	22%	5%	73%

Macro Nutrients

	Canned Black Turtle Beans	French Beans	Recommended Dietary Allowance
Energy	4.45% 129kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	67.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.096g	3.7% 0.63g	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	70% 91g	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	94% 35.7g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	French 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	18.5% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	43.7% 0.57mg	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	141% 566μg	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	7.24% 6.52mg	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	French Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	69.3% 0.62mg	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	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	74% 1.7mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	55% 1865mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.41% 15.3g	3700g per day for Men 19-50 years

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

• Raw French Beans contain 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 4.3 times more Vitamin B5, 7.3 times more Vitamin B6, 6.5 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Raw French 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 French Beans:

• Canned Black Turtle Beans have 21.3 times more Sodium and 7 times more Water than Raw French Beans.
• While Raw French Beans contain 5.3 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 5.4 times more Magnesium, 5.2 times more Manganese, 2.8 times more Phosphorus, 4.3 times more Potassium, 9.9 times more Selenium and 3.5 times more Zinc than Canned Black Turtle Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw French Beans contain 3.8 times more Energy, 7 times more Fat, 13.4 times more Omega 3, 6.5 times more Omega 6, 3.9 times more Carbohydrate, 3.7 times more Fiber and 3.1 times more Protein than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Raw French Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.