Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Boiled Kidney Beans	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.57% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	18% 23.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.45% 0.33g	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	24% 9.07g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned 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	19% 0.23mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6% 0.078mg	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	46% 184μg	21.6% 86.5μg	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	1.9% 1.7mg	4.25% 3.83mg	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	0.28% 0.043mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	30.2% 0.27mg	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	39.3% 3.15mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	14.4% 0.33mg	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	28% 196mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.9% 107g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.7 times more Vitamin K than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 2.1 times more Vitamin B2, 2.3 times more Vitamin C and 20.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Black Turtle Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled All Types Kidney Beans have 1.8 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 384 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Black Turtle Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 3 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Protein than Canned Black Turtle Beans.
• Both Boiled All Types Kidney Beans and Canned Black Turtle Beans have similar amounts of Fiber per 5 oz.
• Both Boiled All Types Kidney Beans as well as Canned Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.