Comparing Nutrients in 100 grams Boiled Black Beans VS Boiled Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Boiled Black Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	4.55% 132kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.44% 0.32g	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	23% 8.7g	22% 8.3g	38g per day for Men 19-50 years
Protein	16% 8.86g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Boiled 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	20.3% 0.24mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	5.92% 0.077mg	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	37.3% 149μg	21.5% 86μg	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	5.8% 0.87mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	30% 0.27mg	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	26.3% 2.1mg	35.6% 2.85mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	14.2% 0.33mg	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	20% 140mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	1.78% 65.7g	3700g per day for Men 19-50 years

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

• Boiled Black Beans have 1.7 times more Vitamin B9 than Boiled Black Turtle Beans.
• Both Boiled Black Beans and Boiled Black Turtle Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 100 g.
• Both Boiled Black Beans as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Boiled Black Beans have 1.4 times more Magnesium, 1.4 times more Manganese and 1.5 times more Zinc than Boiled Black Turtle Beans.
• While Boiled Black Turtle Beans contain 2 times more Calcium, 1.3 times more Copper and 1.4 times more Iron than Boiled Black Beans.
• Both Boiled Black Beans and Boiled Black Turtle Beans have similar amounts of Phosphorus, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Black Beans have 1.5 times more Omega 3 than Boiled Black Turtle Beans.
• Both Boiled Black Beans and Boiled Black Turtle Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Boiled Black Beans as well as Boiled Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.