Comparing Nutrients in 100 grams Boiled Black Turtle Beans with Salt VS Boiled All Types Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Boiled All Types Kidney Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.63% 0.11g	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	17.5% 23g	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	22% 8.3g	17% 6.4g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Boiled All Types Kidney 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	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	9.23% 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	32.5% 130μg	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	1.33% 1.2mg	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 Turtle Beans with Salt	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	5.5% 55mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	27% 0.24mg	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	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	20.7% 0.48mg	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	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	12% 403mg	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	16% 239mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Turtle Beans with Salt VS Boiled All Types Kidney Beans with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Black Turtle Beans with Salt versus 100 g of Boiled All Types Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Black Turtle Beans with Salt vs Boiled All Types Kidney Beans with Salt:

• 100 grams of Boiled Black Turtle Beans with Salt have 1.4 times more Vitamin B1 than Boiled All Types Kidney Beans with Salt.
• While 100 g of Boiled All Types Kidney Beans with Salt contain 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled All Types Kidney Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 100 grams.
• Both Boiled Black Turtle Beans with Salt as well as Boiled All Types Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Black Turtle Beans with Salt vs Boiled All Types Kidney Beans with Salt:

• 100 grams of Boiled Black Turtle Beans with Salt have 2 times more Calcium than Boiled All Types Kidney Beans with Salt.
• While 100 g of Boiled All Types Kidney Beans with Salt contain 1.5 times more Manganese and 1.4 times more Zinc than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled All Types Kidney Beans with Salt contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Black Turtle Beans with Salt have 1.3 times more Fiber than Boiled All Types Kidney Beans with Salt.
• While 100 g of Boiled All Types Kidney Beans with Salt contain 2.5 times more Omega 3 than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Boiled All Types Kidney Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• Both Boiled Black Turtle Beans with Salt as well as Boiled All Types Kidney Beans with Salt provide inadequate amounts of Omega 6 in 100 grams.