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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans	25%	2%	73%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Boiled Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.64% 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	19% 24.5g	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	22.6% 8.6g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	3.2% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	6.23% 0.081mg	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	51.8% 207μg	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	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	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	5.5% 55mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	25.7% 0.23mg	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% 2.1mg	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	16% 0.37mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	1.75% 64.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Turtle Beans VS Boiled Cranberry Beans per 100 g

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

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

• 100 g of Boiled Cranberry Beans contain 2.4 times more Vitamin B9 than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Boiled Cranberry Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Boiled Black Turtle Beans as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

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

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Cranberry Beans contain 1.3 times more Omega 3 than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Boiled Cranberry Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• Both Boiled Black Turtle Beans as well as Boiled Cranberry Beans provide inadequate amounts of Omega 6 in 100 grams.