Comparing Nutrients in 300 calories Boiled Cranberry Beans with SaltVS Boiled Black Turtle Beans with Salt

Weight per 300 calories

Boiled Cranberry Beans with Salt

221g

Boiled Black Turtle Beans with Salt

231g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Cranberry Beans with Salt or Boiled Black Turtle Beans with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Cranberry Beans with Salt

27%

70%

Boiled Black Turtle Beans with Salt

25%

73%

300 kcal ▼

Macro Nutrients

Boiled Cranberry Beans with Saltvs Boiled Black Turtle Beans with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.05%1g

Fat

0.83%0.81g

1 gvs0.81 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.82%0.26g

Saturated Fat

0.64%0.21g

0.26 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.5%0.2g

Omega 3

9.8%0.16g

0.2 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.4%0.24g

Omega 6

1.1%0.19g

0.24 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.5%54g

Carbohydrate

43.2%56g

54 gvs56 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

1%0.74g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.74 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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50%19g

Fiber

50.4%19g

19 gvs19 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.8%20.6g

Protein

33.7%19g

20.6 gvs19 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Cranberry Beans with Saltvs Boiled Black Turtle Beans with Salt

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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38.6%0.46mg

Vitamin B1

43.3%0.52mg

Thiamine

0.46 mgvs0.52 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.7%0.15mg

Vitamin B2

9.94%0.13mg

Riboflavin

0.15 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.1%1.14mg

Vitamin B3

7.6%1.2mg

Niacin, nicotinic acid, niacinamide

1.14 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%0.53mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.53 mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.7%0.18mg

Vitamin B6

13.7%0.18mg

Pyridoxine

0.18 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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114%457μg

Vitamin B9

49.6%198μg

Folates and Folic Acid

457 μgvs198 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

13.4%2mg

Tocopherols and Tocotrienols

NA mgvs2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

6.35%7.6μg

Phytomenadione or phylloquinone

NA μgvs7.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Cranberry Beans with Saltvs Boiled Black Turtle Beans with Salt

11%110mg

Calcium

12.7%127mg

110 mgvs127 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.6%0.51mg

Copper

69%0.62mg

0.51 mgvs0.62 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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57.6%4.6mg

Iron

82.2%6.58mg

4.6 mgvs6.58 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.3%110mg

Magnesium

27%113mg

110 mgvs113 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35.5%0.82mg

Manganese

33%0.75mg

0.82 mgvs0.75 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42.5%298mg

Phosphorus

50%351mg

298 mgvs351 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%854mg

Potassium

29.4%999mg

854 mgvs999 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.2%2.87μg

Selenium

5.03%2.77μg

2.87 μgvs2.77 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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35%523mg

Sodium

36.8%552mg

523 mgvs552 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.5mg

Zinc

16%1.75mg

2.5 mgvs1.75 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.85%143g

Water

4.1%152g

143 gvs152 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Cranberry Beans with Salt vs Boiled Black Turtle Beans with Salt:

Boiled Cranberry Beans with Salt have 2.3 times more Vitamin B9 than Boiled Black Turtle Beans with Salt.
Both Boiled Cranberry Beans with Salt and Boiled Black Turtle Beans with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Boiled Cranberry Beans with Salt as well as Boiled Black Turtle Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Cranberry Beans with Salt vs Boiled Black Turtle Beans with Salt:

Boiled Cranberry Beans with Salt have 1.4 times more Zinc than Boiled Black Turtle Beans with Salt.
While Boiled Black Turtle Beans with Salt contain 1.4 times more Iron than Boiled Cranberry Beans with Salt.
Both Boiled Cranberry Beans with Salt and Boiled Black Turtle Beans with Salt have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Cranberry Beans with Salt have 1.3 times more Omega 3 than Boiled Black Turtle Beans with Salt.
Both Boiled Cranberry Beans with Salt and Boiled Black Turtle Beans with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Boiled Cranberry Beans with Salt as well as Boiled Black Turtle Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Cranberry Beans with SaltVS Boiled French Beans with SaltBoiled Black Turtle Beans with SaltVS Boiled French Beans with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Cranberry Beans with SaltVS Boiled Black Turtle Beans with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Cranberry Beans with Salt or Boiled Black Turtle Beans with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: