Comparing Nutrients in 7 ounces California Red Kidney Beans VS Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	California Red Kidney Beans	Black Turtle Beans	Recommended Dietary Allowance
Energy	22.6% 655kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	81% 30.8g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	75.3% 42g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Black Turtle Beans	Recommended Dietary Allowance
Calcium	38.7% 387mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	220% 2mg	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	232% 18.6mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	86.3% 2mg	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	115% 804mg	125% 873mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	87.5% 2977mg	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	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Black Turtle Beans per 7 oz

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

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

• 7 ounces of California Red Kidney Beans have 1.4 times more Vitamin B6 and more Vitamin C than Black Turtle Beans.
• While 7 oz of Raw Black Turtle Beans contain 1.7 times more Vitamin B1 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Black Turtle 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 California Red Kidney Beans as well as Raw Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Black Turtle Beans:

• 7 ounces of California Red Kidney Beans have 1.2 times more Calcium than Black Turtle Beans.
• Both California Red Kidney Beans and Black Turtle Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.6 times more Fiber than Black Turtle Beans.
• While 7 oz of Raw Black Turtle Beans contain 2.1 times more Omega 3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Black Turtle Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Raw California Red Kidney Beans as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in seven ounces.