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

Macros Ratio

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

Macro Nutrients

	Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	11.6% 335kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	46% 60g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	NA	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	65% 24.7g	22% 8.3g	38g per day for Men 19-50 years
Protein	41% 23g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Cranberry 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	62.3% 0.75mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	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	151% 604μg	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	NA	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	88.2% 0.79mg	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	62.5% 5mg	35.6% 2.85mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	53% 372mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	39% 1332mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	1.78% 65.7g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Cranberry Beans have 3.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin B5, 4 times more Vitamin B6 and 7 times more Vitamin B9 than Boiled Black Turtle Beans.
• Both Raw Cranberry Beans as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Cranberry Beans have 2.3 times more Calcium, 3 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium, 10.6 times more Selenium and 4.8 times more Zinc than Boiled Black Turtle Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cranberry Beans have 2.6 times more Energy, 3.5 times more Omega 3, 2.5 times more Carbohydrate, 3 times more Fiber and 2.8 times more Protein than Boiled Black Turtle Beans.
• Both Raw Cranberry Beans as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in 100 grams.