Comparing Nutrients in 500 calories Boiled Cranberry Beans with SaltVS Boiled Black Turtle Beans with Salt

Weight per 500 calories

Boiled Cranberry Beans with Salt

368g

Boiled Black Turtle Beans with Salt

385g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

Boiled Cranberry Beans with Saltvs Boiled Black Turtle Beans with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.74%1.7g

Fat

1.4%1.35g

1.7 gvs1.35 g

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

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1.37%0.44g

Saturated Fat

1.07%0.34g

0.44 gvs0.34 g

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

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21%0.33g

Omega 3

16.3%0.26g

0.33 gvs0.26 g

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

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2.34%0.4g

Omega 6

1.83%0.31g

0.4 gvs0.31 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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69%90g

Carbohydrate

72%94g

90 gvs94 g

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

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Sugars

1.7%1.23g

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

NA gvs1.23 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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83.2%31.6g

Fiber

84%32g

31.6 gvs32 g

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

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61.3%34.3g

Protein

56%31.5g

34.3 gvs31.5 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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64.3%0.77mg

Vitamin B1

72%0.87mg

Thiamine

0.77 mgvs0.87 mg

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

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19.5%0.25mg

Vitamin B2

16.6%0.22mg

Riboflavin

0.25 mgvs0.22 mg

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

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12%1.9mg

Vitamin B3

12.7%2.03mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs2.03 mg

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

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17.6%0.88mg

Vitamin B5

20%1mg

Pantothenic acid

0.88 mgvs1 mg

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

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23%0.3mg

Vitamin B6

22.8%0.3mg

Pyridoxine

0.3 mgvs0.3 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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190%761μg

Vitamin B9

82.7%331μg

Folates and Folic Acid

761 μgvs331 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

22.3%3.35mg

Tocopherols and Tocotrienols

NA mgvs3.35 mg

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

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Vitamin K

10.6%12.7μg

Phytomenadione or phylloquinone

NA μgvs12.7 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

18.4%184mg

Calcium

21%212mg

184 mgvs212 mg

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

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94%0.85mg

Copper

115%1.03mg

0.85 mgvs1.03 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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96%7.7mg

Iron

137%11mg

7.7 mgvs11 mg

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

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43.8%184mg

Magnesium

45%188mg

184 mgvs188 mg

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

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59%1.36mg

Manganese

54.7%1.26mg

1.36 mgvs1.26 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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71%496mg

Phosphorus

83.5%585mg

496 mgvs585 mg

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

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42%1423mg

Potassium

49%1665mg

1423 mgvs1665 mg

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

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8.7%4.78μg

Selenium

8.4%4.6μg

4.78 μgvs4.6 μg

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

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58%871mg

Sodium

61.3%919mg

871 mgvs919 mg

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

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38%4.2mg

Zinc

26.6%2.92mg

4.2 mgvs2.92 mg

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

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6.42%238g

Water

6.83%253g

238 gvs253 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Boiled Cranberry Beans with SaltVS Boiled Black Turtle Beans with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Cranberry Beans with Salt or Boiled Black Turtle Beans with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: