Comparing Nutrients in 100 grams Canned Beans VS Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Energy	3.24% 94kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	11% 7.96g	2.92% 2.12g	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	2.15% 1.56g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	40.8% 15.5g	38g per day for Men 19-50 years
Protein	8.5% 4.75g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.68% 0.43mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	22% 0.29mg	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	3% 12μg	111% 444μg	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	1% 0.15mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	111% 1mg	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	15% 1.2mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	43.5% 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	10.6% 74mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.95% 72g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Black Turtle Beans per 100 g

Compare the macro and micronutrient content in 100 g of Canned Beans versus 100 g of Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Beans vs Black Turtle Beans:

• 100 g of Raw Black Turtle Beans contain 9.4 times more Vitamin B1, 4.9 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.4 times more Vitamin B6, 37 times more Vitamin B9 and 7 times more Vitamin K than Canned Beans with Salt.
• 100 grams of Canned Beans have insufficient amounts of Vitamin K
• Both Canned Beans with Salt as well as Raw Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Beans vs Black Turtle Beans:

• 100 grams of Canned Beans have 1.6 times more Selenium and 38.1 times more Sodium than Black Turtle Beans.
• While 100 g of Raw Black Turtle Beans contain 4.7 times more Calcium, 6.9 times more Copper, 7.3 times more Iron, 5.9 times more Magnesium, 9.2 times more Manganese, 5.9 times more Phosphorus and 6.7 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Black Turtle Beans contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Beans have 3.8 times more Sugars than Black Turtle Beans.
• While 100 g of Raw Black Turtle Beans contain 3.6 times more Energy, 11.7 times more Omega 3, 3 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Canned Beans with Salt.
• 100 grams of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in 100 grams.