Comparing Nutrients in 7 ounces Canned Beans VS Boiled Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Canned Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	6.43% 187kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	37% 48.3g	130g per day for Men 19-50 years
Sugars	21.8% 15.8g	0.88% 0.64g	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	4.27% 3.1g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 9.53g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	17% 9.43g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	6.54% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.8% 0.15mg	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	5.95% 24μg	42.7% 171μg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	59.3% 0.53mg	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	29.5% 2.36mg	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	28.2% 0.65mg	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	21% 147mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	45.4% 681mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.86% 143g	3.53% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Boiled Black Turtle Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Beans versus 7 oz of Boiled Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Beans vs Boiled Black Turtle Beans:

• 7 oz of Boiled Black Turtle Beans contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 7.2 times more Vitamin B9, 5.8 times more Vitamin E and 4.1 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans and Boiled Black Turtle Beans provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Beans with Salt as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Beans vs Boiled Black Turtle Beans:

• 7 ounces of Canned Beans have 4.2 times more Selenium, 114.3 times more Sodium and 3 times more Zinc than Boiled Black Turtle Beans.
• While 7 oz of Boiled Black Turtle Beans contain 1.6 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 2.1 times more Phosphorus and 1.9 times more Potassium than Canned Beans with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Beans have 24.9 times more Sugars than Boiled Black Turtle Beans.
• While 7 oz of Boiled Black Turtle Beans contain 1.4 times more Energy, 4.5 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Canned Beans with Salt.
• Both Canned Beans and Boiled Black Turtle Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in seven ounces.