Comparing Nutrients in 5 ounces Black Turtle Beans VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Black Beans	25%	4%	71%

Macro Nutrients

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Energy	16.6% 481kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	68% 88.4g	130g per day for Men 19-50 years
Sugars	4.14% 3g	4.14% 3g	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	58% 22g	58% 22g	38g per day for Men 19-50 years
Protein	53.8% 30g	54.7% 30.6g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	31% 0.41mg	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	157% 629μg	157% 629μg	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	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Calcium	22.7% 227mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	154% 12.3mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	65.3% 1.5mg	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	89% 624mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	62.5% 2126mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Turtle Beans VS Black Beans per 5 oz

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

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

• Both Raw Black Turtle Beans and Raw Black Beans have similar amounts of vitamins per 5 oz
• Both Black Turtle Beans and Black Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per five ounces.
• Both Raw Black Turtle Beans as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Black Turtle Beans have 1.3 times more Calcium, 1.7 times more Iron and 1.3 times more Phosphorus than Black Beans.
• While 5 oz of Raw Black Beans contain 1.7 times more Zinc than Raw Black Turtle Beans.
• Both Black Turtle Beans and Black Beans contain similar levels of Copper, Magnesium, Manganese, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Black Beans contain 1.6 times more Omega 3 than Raw Black Turtle Beans.
• Both Black Turtle Beans and Black Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per five ounces.
• Both Raw Black Turtle Beans as well as Raw Black Beans provide inadequate amounts of Omega 6 in five ounces.