Comparing Nutrients in 5 ounces Black Turtle Beans VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	16.6% 481kcal	6.65% 193kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	0.9% 0.15g	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	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	58% 22g	32% 12g	38g per day for Men 19-50 years
Protein	53.8% 30g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	8.83% 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	157% 629μg	73.4% 293μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	22.7% 227mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	36.4% 0.33mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	23% 0.52mg	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	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	62.5% 2126mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	2.48% 92g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Black Turtle Beans have 4.3 times more Vitamin B1, 2.8 times more Vitamin B2, 3.8 times more Vitamin B3, 3.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Cranberry Beans.
• Both Raw Black Turtle Beans as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Black Turtle Beans have 3.2 times more Calcium, 4.3 times more Copper, 4.2 times more Iron, 3.2 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 3.9 times more Potassium, 2.5 times more Selenium and 1.9 times more Zinc than Boiled Cranberry Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Turtle Beans have 2.5 times more Energy, 1.9 times more Omega 3, 2.6 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Boiled Cranberry Beans.
• Both Raw Black Turtle Beans as well as Boiled Cranberry Beans provide inadequate amounts of Omega 6 in five ounces.