Comparing Nutrients in 100 grams Boiled Black Turtle Beans with Salt VS Boiled Great Northern Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Boiled Great Northern Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	22% 8.3g	18.4% 7g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	9% 0.12mg	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	21.5% 86μg	25.5% 102μg	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	1.44% 1.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	5.5% 55mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	27.4% 0.25mg	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	35.6% 2.85mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	22.5% 0.52mg	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	21.7% 152mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	1.86% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Black Turtle Beans with Salt vs Boiled Great Northern Beans with Salt:

• Boiled Black Turtle Beans with Salt have 1.4 times more Vitamin B1 than Boiled Great Northern Beans with Salt.
• While Boiled Great Northern Beans with Salt contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin C than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 g.
• Both Boiled Black Turtle Beans with Salt as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Black Turtle Beans with Salt vs Boiled Great Northern Beans with Salt:

• Boiled Black Turtle Beans with Salt have 1.3 times more Iron than Boiled Great Northern Beans with Salt.
• While Boiled Great Northern Beans with Salt contain 1.6 times more Manganese and 3.4 times more Selenium than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

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