Comparing Nutrients in 100 grams Black Turtle Beans VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Canned Beans	18%	3%	79%

Macro Nutrients

	Black Turtle Beans	Canned Beans	Recommended Dietary Allowance
Energy	11.7% 339kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	16.3% 21g	130g per day for Men 19-50 years
Sugars	2.92% 2.12g	11% 7.96g	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	2.15% 1.56g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.8g	g per day for Men 19-50 years
Fiber	40.8% 15.5g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	38% 21.3g	8.5% 4.75g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	2.68% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	6.46% 0.084mg	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	111% 444μg	3% 12μg	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	1.4% 0.21mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Canned Beans	Recommended Dietary Allowance
Calcium	16% 160mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	16% 0.15mg	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	109% 8.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	4.74% 0.11mg	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	63% 440mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.95% 72g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Turtle Beans VS Canned Beans per 100 g

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

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

• 100 grams of Black Turtle Beans have 9.4 times more Vitamin B1, 4.9 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B5, 3.4 times more Vitamin B6, 37 times more Vitamin B9 and 7 times more Vitamin K than Canned Beans.
• 100 grams of Canned Beans have insufficient amounts of Vitamin K
• Both Raw Black Turtle Beans as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Black Turtle Beans have 4.7 times more Calcium, 6.9 times more Copper, 7.3 times more Iron, 5.9 times more Magnesium, 9.2 times more Manganese, 5.9 times more Phosphorus and 6.7 times more Potassium than Canned Beans.
• While 100 g of Canned Beans with Salt contain 1.6 times more Selenium and 38.1 times more Sodium than Raw Black Turtle Beans.
• Both Black Turtle Beans and Canned Beans contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Black Turtle Beans have 3.6 times more Energy, 11.7 times more Omega 3, 3 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Canned Beans.
• While 100 g of Canned Beans with Salt contain 3.8 times more Sugars than Raw Black Turtle Beans.
• 100 grams of Canned Beans provide inadequate amounts of Omega 3
• Both Raw Black Turtle Beans as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in 100 grams.