Comparing Nutrients in 7 ounces Black Turtle Beans VS French Beans

Macros Ratio

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

Macro Nutrients

	Black Turtle Beans	French Beans	Recommended Dietary Allowance
Energy	23% 673kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	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	97% 126g	98% 127g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	81% 30.8g	132% 50g	38g per day for Men 19-50 years
Protein	75.3% 42g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	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	149% 1.8mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	33.7% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	220% 881μg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	French Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	216% 17.3mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	125% 873mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	87.5% 2977mg	77% 2612mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.58% 21.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Black Turtle Beans vs French Beans:

• 7 ounces of Black Turtle Beans have 1.7 times more Vitamin B1 than French Beans.
• While 7 oz of Raw French Beans contain 1.4 times more Vitamin B6 and more Vitamin C than Raw Black Turtle Beans.
• Both Black Turtle Beans and French Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Black Turtle Beans have insufficient amounts of Vitamin C
• Both Raw 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 Black Turtle Beans vs French Beans:

• 7 ounces of Black Turtle Beans have 2.3 times more Copper, 2.6 times more Iron and 1.4 times more Phosphorus than French Beans.
• While 7 oz of Raw French Beans contain 4 times more Selenium than Raw Black Turtle Beans.
• Both Black Turtle Beans and French Beans contain similar levels of Calcium, Magnesium, Manganese, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw French Beans contain 2.2 times more Fat, 4.3 times more Omega 3, 2.1 times more Omega 6 and 1.6 times more Fiber than Raw Black Turtle Beans.
• Both Black Turtle Beans and French Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Black Turtle Beans provide inadequate amounts of Omega 6