Comparing Nutrients in 5 ounces Black Turtle Beans VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
French Beans	22%	5%	73%

Macro Nutrients

	Black Turtle Beans	French Beans	Recommended Dietary Allowance
Energy	16.6% 481kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	67.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	69% 89.7g	70% 91g	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	94% 35.7g	38g per day for Men 19-50 years
Protein	53.8% 30g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	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	106% 1.28mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	18.5% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	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	157% 629μg	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	0% 0mg	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	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	French Beans	Recommended Dietary Allowance
Calcium	22.7% 227mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	154% 12.3mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	89% 624mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	62.5% 2126mg	55% 1865mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.41% 15.3g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Black Turtle Beans have 2.3 times more Copper, 2.6 times more Iron and 1.4 times more Phosphorus than French Beans.
• While 5 oz of Raw French Beans contain 4 times more Selenium than Raw Black Turtle Beans.
• Both Black Turtle Beans and French Beans contain similar levels of Calcium, Magnesium, Manganese, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw French Beans contain 2.2 times more Fat, 4.3 times more Omega 3, 2.1 times more Omega 6 and 1.6 times more Fiber than Raw Black Turtle Beans.
• Both Black Turtle Beans and French Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Black Turtle Beans provide inadequate amounts of Omega 6