Comparing Nutrients in 5 ounces Yokan VS Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Yokan	5%	0%	95%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Yokan	Black Turtle Beans	Recommended Dietary Allowance
Energy	12.7% 369kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	69% 89.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	58% 22g	38g per day for Men 19-50 years
Protein	8.33% 4.66g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Yokan	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	0.59% 0.007mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.44% 0.006mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.081mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.87% 0.011mg	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	2.83% 11.3μg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yokan	Black Turtle Beans	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	157% 1.4mg	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	20.6% 1.64mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	61.6% 1.4mg	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	8.1% 56.7mg	89% 624mg	700mg per day for Men 19-50 years
Potassium	1.88% 63.8mg	62.5% 2126mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	7.84% 118mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Yokan VS Black Turtle Beans per 5 oz

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

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

• 5 oz of Raw Black Turtle Beans contain 180 times more Vitamin B1, 48.3 times more Vitamin B2, 34.3 times more Vitamin B3, 9.1 times more Vitamin B5, 35.8 times more Vitamin B6 and 55.5 times more Vitamin B9 than Yokan, prepared from adzuki beans and sugar.
• 5 ounces of Yokan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Yokan, prepared from adzuki beans and sugar as well as Raw 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 Yokan vs Black Turtle Beans:

• 5 ounces of Yokan have 9.2 times more Sodium than Black Turtle Beans.
• While 5 oz of Raw Black Turtle Beans contain 5.9 times more Calcium, 34.5 times more Copper, 7.5 times more Iron, 8.9 times more Magnesium, 7.1 times more Manganese, 11 times more Phosphorus, 33.3 times more Potassium, 1.4 times more Selenium and 31.4 times more Zinc than Yokan, prepared from adzuki beans and sugar.
• 5 ounces of Yokan lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Black Turtle Beans contain 1.3 times more Energy and 6.5 times more Protein than Yokan, prepared from adzuki beans and sugar.
• Both Yokan and Black Turtle Beans offer comparable quantities of Carbohydrate per five ounces.
• Both Yokan, prepared from adzuki beans and sugar as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in five ounces.