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

Macros Ratio

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

Macro Nutrients

	Boiled Black Turtle Beans	French Beans	Recommended Dietary Allowance
Energy	8.9% 258kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	5.16% 0.88g	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	98% 127g	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	132% 50g	38g per day for Men 19-50 years
Protein	29% 16.2g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans	French Beans	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	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	33.7% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	61.2% 0.8mg	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	198% 792μg	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	10% 9.13mg	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	French Beans	Recommended Dietary Allowance
Calcium	11% 109mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	59.3% 0.53mg	97% 0.87mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	104% 2.4mg	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	43% 302mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	25.3% 859mg	77% 2612mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	3.53% 130g	0.58% 21.4g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw French Beans contain 2.4 times more Vitamin B1, 3.9 times more Vitamin B2, 4 times more Vitamin B3, 3 times more Vitamin B5, 5.2 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Boiled Black Turtle Beans.
• 7 ounces of Boiled Black Turtle Beans have insufficient amounts of Vitamin C
• Both Boiled Black Turtle Beans as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw French Beans contain 3.4 times more Calcium, 1.6 times more Copper, 3.8 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 3 times more Potassium, 10.8 times more Selenium and 2.5 times more Zinc than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and French Beans contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw French Beans contain 2.6 times more Energy, 5.8 times more Fat, 11.3 times more Omega 3, 5.5 times more Omega 6, 2.6 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Boiled Black Turtle Beans.
• 7 ounces of Boiled Black Turtle Beans provide inadequate amounts of Omega 6