Comparing Nutrients in 100 grams Canned Black Turtle Beans VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	3.14% 91kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.39% 0.066g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	11.6% 15g	130g per day for Men 19-50 years
Sugars	0.32% 0.23g	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	18% 6.9g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.88% 0.62mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	2.88% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	4.23% 0.055mg	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	15.3% 61μg	19.3% 77μg	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	3% 2.7mg	0.89% 0.8mg	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	4.13% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	15.8% 0.14mg	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	23.8% 1.9mg	19.4% 1.55mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	8.7% 0.2mg	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	15.4% 108mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	9.06% 308mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	25.6% 384mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	2.04% 75.6g	2.1% 77.6g	3700g per day for Men 19-50 years

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

• Canned Black Turtle Beans have 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.4 times more Vitamin C than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 1.3 times more Vitamin B9 than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Vitamin B6 per 100 g.
• Both Canned Black Turtle Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Canned Black Turtle Beans have 1.4 times more Copper, 1.2 times more Iron and 1.3 times more Phosphorus than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 2.4 times more Selenium and 1.6 times more Zinc than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Calcium, Magnesium, Manganese, Potassium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of macro-nutrients per 100 g
• Both Canned Black Turtle Beans and Canned Cranberry Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 g.
• Both Canned Black Turtle Beans as well as Canned Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.