Comparing Nutrients in 7 ounces Boiled Black Turtle Beans with Salt VS Boiled French Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Boiled French Beans with Salt	22%	5%	73%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Boiled French Beans with Salt	Recommended Dietary Allowance
Energy	8.9% 258kcal	8.83% 256kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.3g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	43.3% 16.5g	49% 18.7g	38g per day for Men 19-50 years
Protein	29% 16.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Boiled French Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	16% 0.21mg	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	42.7% 171μg	37.2% 149μg	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	2.65% 2.4mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Boiled French Beans with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	59.3% 0.53mg	25.4% 0.23mg	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	70.7% 5.66mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	33% 0.76mg	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	43% 302mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	25.3% 859mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.53% 130g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Black Turtle Beans with Salt vs Boiled French Beans with Salt:

• Boiled Black Turtle Beans with Salt have 1.7 times more Vitamin B1 than Boiled French Beans with Salt.
• While Boiled French Beans with Salt contain 1.4 times more Vitamin B6 and more Vitamin C than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled French Beans with Salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Boiled Black Turtle Beans with Salt as well as Boiled French Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Black Turtle Beans with Salt vs Boiled French Beans with Salt:

• Boiled Black Turtle Beans with Salt have 2.3 times more Copper, 2.6 times more Iron and 1.5 times more Phosphorus than Boiled French Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled French Beans with Salt have similar amounts of Calcium, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled French Beans with Salt contain 4.2 times more Omega 3 than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled French Beans with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Boiled Black Turtle Beans with Salt as well as Boiled French Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.