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

Macros Ratio

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

Macro Nutrients

	Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	16.4% 475kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	26.6% 34.5g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	92% 35g	31% 11.8g	38g per day for Men 19-50 years
Protein	58.3% 32.6g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.2% 1.06mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	4.67% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	8.4% 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	214% 856μg	30.5% 122μg	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	NA	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	18% 180mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	42.4% 0.38mg	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	88.6% 7.1mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	20% 0.46mg	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	75.3% 527mg	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	55.5% 1888mg	18% 614mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	2.5% 93g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cranberry Beans have 3.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin B5, 4 times more Vitamin B6 and 7 times more Vitamin B9 than Boiled Black Turtle Beans.
• Both Raw Cranberry Beans as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cranberry Beans have 2.3 times more Calcium, 3 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium, 10.6 times more Selenium and 4.8 times more Zinc than Boiled Black Turtle Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cranberry Beans have 2.6 times more Energy, 3.5 times more Omega 3, 2.5 times more Carbohydrate, 3 times more Fiber and 2.8 times more Protein than Boiled Black Turtle Beans.
• Both Raw Cranberry Beans as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in five ounces.