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

Macros Ratio

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

Macro Nutrients

	Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	11.7% 339kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	48.7% 63.3g	19% 24.5g	130g per day for Men 19-50 years
Sugars	2.92% 2.12g	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	40.8% 15.5g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	38% 21.3g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	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	75% 0.9mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	3.2% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	111% 444μg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	16% 160mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	109% 8.7mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	63% 440mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.75% 64.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Black Turtle Beans vs Boiled Cranberry Beans:

• 100 grams of Black Turtle Beans have 4.3 times more Vitamin B1, 2.8 times more Vitamin B2, 3.8 times more Vitamin B3, 3.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Cranberry Beans.
• Both Raw 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 Black Turtle Beans vs Boiled Cranberry Beans:

• 100 grams of Black Turtle Beans have 3.2 times more Calcium, 4.3 times more Copper, 4.2 times more Iron, 3.2 times more Magnesium, 2.7 times more Manganese, 3.3 times more Phosphorus, 3.9 times more Potassium, 2.5 times more Selenium and 1.9 times more Zinc than Boiled Cranberry Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Black Turtle Beans have 2.5 times more Energy, 1.9 times more Omega 3, 2.6 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Boiled Cranberry Beans.
• Both Raw Black Turtle Beans as well as Boiled Cranberry Beans provide inadequate amounts of Omega 6 in 100 grams.