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

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Black Turtle Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	11.7% 339kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.48% 0.081g	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	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	2.92% 2.12g	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	40.8% 15.5g	22% 8.3g	38g per day for Men 19-50 years
Protein	38% 21.3g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Boiled Black Turtle 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	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	5.92% 0.077mg	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	21.5% 86μg	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	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	16% 160mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	30% 0.27mg	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	35.6% 2.85mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	14.2% 0.33mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.78% 65.7g	3700g per day for Men 19-50 years

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

• Raw Black Turtle Beans have 4 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 3.5 times more Vitamin B5, 3.7 times more Vitamin B6, 5.2 times more Vitamin B9 and 1.7 times more Vitamin K than Boiled Black Turtle Beans.
• While Boiled Black Turtle Beans contain 4.1 times more Vitamin E than Raw Black Turtle Beans.
• Both Raw Black Turtle Beans as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Raw Black Turtle Beans have 2.9 times more Calcium, 3.7 times more Copper, 3.1 times more Iron, 3.3 times more Magnesium, 3.1 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 2.7 times more Selenium and 2.9 times more Zinc than Boiled Black Turtle Beans.
• While Boiled Black Turtle Beans contain 6 times more Water than Raw Black Turtle Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Black Turtle Beans have 2.6 times more Energy, 2.6 times more Omega 3, 2.6 times more Omega 6, 2.6 times more Carbohydrate, 6.6 times more Sugars, 1.9 times more Fiber and 2.6 times more Protein than Boiled Black Turtle Beans.
• Both Raw Black Turtle Beans as well as Boiled Black Turtle Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.