Comparing Nutrients in 7 ounces Black Turtle Beans VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Black Beans	25%	4%	71%

Macro Nutrients

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Energy	23% 673kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	95% 124g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	5.8% 4.2g	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	81% 30.8g	81% 30.8g	38g per day for Men 19-50 years
Protein	75.3% 42g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	43.7% 0.57mg	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	220% 881μg	220% 881μg	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	2.78% 0.42mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	185% 1.67mg	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	216% 17.3mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	91% 2.1mg	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	125% 873mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	87.5% 2977mg	86.6% 2943mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.59% 22g	3700g per day for Men 19-50 years

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

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

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

• Both Raw Black Turtle Beans and Raw Black Beans have similar amounts of vitamins per 7 oz
• Both Black Turtle Beans and Black Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per seven ounces.
• Both Raw Black Turtle Beans as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Black Turtle Beans have 1.3 times more Calcium, 1.7 times more Iron and 1.3 times more Phosphorus than Black Beans.
• While 7 oz of Raw Black Beans contain 1.7 times more Zinc than Raw Black Turtle Beans.
• Both Black Turtle Beans and Black Beans contain similar levels of Copper, Magnesium, Manganese, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Black Beans contain 1.6 times more Omega 3 than Raw Black Turtle Beans.
• Both Black Turtle Beans and Black Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• Both Raw Black Turtle Beans as well as Raw Black Beans provide inadequate amounts of Omega 6 in seven ounces.