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

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	6.23% 181kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	23% 30g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	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	36% 13.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	21.4% 12g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	30.3% 121μg	38.2% 153μg	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	5.95% 5.36mg	1.76% 1.6mg	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	8.2% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	31.3% 0.28mg	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	47% 3.77mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	17.3% 0.4mg	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	30.6% 214mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	51% 762mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.16% 154g	3700g per day for Men 19-50 years

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

• Canned Black Turtle Beans have 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.4 times more Vitamin C than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 1.3 times more Vitamin B9 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Vitamin B6 per 7 oz.
• Both Canned Black Turtle Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Black Turtle Beans have 1.4 times more Copper, 1.2 times more Iron and 1.3 times more Phosphorus than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 2.4 times more Selenium and 1.6 times more Zinc than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Calcium, Magnesium, Manganese, Potassium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of macro-nutrients per 7 oz
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 7 oz.
• Both Canned Black Turtle Beans as well as Canned Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.