Comparing Nutrients in 100 grams Black Turtle Beans VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
French Beans	22%	5%	73%

Macro Nutrients

	Black Turtle Beans	French Beans	Recommended Dietary Allowance
Energy	11.7% 339kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	2.6% 0.44g	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	49.3% 64g	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	66.3% 25g	38g per day for Men 19-50 years
Protein	38% 21.3g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	French 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	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	31% 0.4mg	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	100% 399μg	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	5.1% 4.6mg	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	French Beans	Recommended Dietary Allowance
Calcium	16% 160mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	49% 0.44mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	52% 1.2mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	38.7% 1316mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.29% 10.8g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Black Turtle Beans have 1.7 times more Vitamin B1 than French Beans.
• While 100 g of Raw French Beans contain 1.4 times more Vitamin B6 and more Vitamin C than Raw Black Turtle Beans.
• Both Black Turtle Beans and French Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Black Turtle Beans have insufficient amounts of Vitamin C
• Both Raw Black Turtle Beans as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Black Turtle Beans have 2.3 times more Copper, 2.6 times more Iron and 1.4 times more Phosphorus than French Beans.
• While 100 g of Raw French Beans contain 4 times more Selenium than Raw Black Turtle Beans.
• Both Black Turtle Beans and French Beans contain similar levels of Calcium, Magnesium, Manganese, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw French Beans contain 2.2 times more Fat, 4.3 times more Omega 3, 2.1 times more Omega 6 and 1.6 times more Fiber than Raw Black Turtle Beans.
• Both Black Turtle Beans and French Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Black Turtle Beans provide inadequate amounts of Omega 6