Comparing Nutrients in 100 grams Black Turtle Beans VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Black Beans	25%	4%	71%

Macro Nutrients

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Energy	11.7% 339kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.95% 0.33g	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	48% 62.4g	130g per day for Men 19-50 years
Sugars	2.92% 2.12g	2.92% 2.12g	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	40.8% 15.5g	40.8% 15.5g	38g per day for Men 19-50 years
Protein	38% 21.3g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	22% 0.29mg	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	111% 444μg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Black Beans	Recommended Dietary Allowance
Calcium	16% 160mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	93% 0.84mg	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	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	46% 1.06mg	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	50.3% 352mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.3% 11g	3700g per day for Men 19-50 years

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

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

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

• Both Raw Black Turtle Beans and Raw Black Beans have similar amounts of vitamins per 100 g
• Both Black Turtle Beans and Black Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 100 grams.
• Both Raw Black Turtle Beans as well as Raw Black Beans 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 Black Beans:

• 100 grams of Black Turtle Beans have 1.3 times more Calcium, 1.7 times more Iron and 1.3 times more Phosphorus than Black Beans.
• While 100 g of Raw Black Beans contain 1.7 times more Zinc than Raw Black Turtle Beans.
• Both Black Turtle Beans and Black Beans contain similar levels of Copper, Magnesium, Manganese, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Black Beans contain 1.6 times more Omega 3 than Raw Black Turtle Beans.
• Both Black Turtle Beans and Black Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 grams.
• Both Raw Black Turtle Beans as well as Raw Black Beans provide inadequate amounts of Omega 6 in 100 grams.