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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Boiled Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	9.3% 270kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	37% 48.3g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	45% 17g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	33% 18.5g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	6.54% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	11.8% 0.15mg	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	103% 411μg	42.7% 171μg	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	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	59.3% 0.53mg	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	52% 4.15mg	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	28.2% 0.65mg	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	38.3% 268mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.53% 130g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Cranberry Beans have 1.2 times more Vitamin B2 and 2.4 times more Vitamin B9 than Boiled Black Turtle Beans.
• Both Boiled Cranberry Beans and Boiled Black Turtle Beans provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Boiled Cranberry Beans as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Cranberry Beans have 1.5 times more Zinc than Boiled Black Turtle Beans.
• While 7 oz of Boiled Black Turtle Beans contain 1.4 times more Iron than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Boiled Black Turtle Beans contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cranberry Beans have 1.3 times more Omega 3 than Boiled Black Turtle Beans.
• Both Boiled Cranberry Beans and Boiled Black Turtle Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled Cranberry Beans as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in seven ounces.