Comparing Nutrients in 100 calories Canned Black Turtle BeansVS Frozen Chopped Broccoli

Weight per 100 calories

Canned Black Turtle Beans

110g

Frozen Chopped Broccoli

385g

Canned Black Turtle Beans have 3.5 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Canned Black Turtle Beans or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans

26%

71%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Canned Black Turtle Beansvs Frozen Chopped Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.33%0.32g

Fat

1.15%1.1g

0.32 gvs1.1 g

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

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0.26%0.082g

Saturated Fat

0.53%0.17g

0.082 gvs0.17 g

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

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3.9%0.063g

Omega 3

25.2%0.4g

0.063 gvs0.4 g

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

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0.44%0.075g

Omega 6

0.7%0.12g

0.075 gvs0.12 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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14%18g

Carbohydrate

14%18.4g

18 gvs18.4 g

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

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0.35%0.25g

Sugars

7.16%5.2g

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

0.25 gvs5.2 g

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

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Fructose

4.4%3.2g

≤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 gvs3.2 g

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

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Glucose

%2.9g

NA gvs2.9 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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20%7.6g

Fiber

30.4%11.5g

7.6 gvs11.5 g

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

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12%6.63g

Protein

19.3%11g

6.63 gvs11 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Black Turtle Beansvs Frozen Chopped Broccoli

0%0μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

0 μgvs200 μg

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

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13%0.15mg

Vitamin B1

17%0.2mg

Thiamine

0.15 mgvs0.2 mg

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

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10%0.13mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.13 mgvs0.37 mg

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

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4.26%0.68mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs1.8 mg

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

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4.04%0.2mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.2 mgvs1.07 mg

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

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4.65%0.06mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.06 mgvs0.5 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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16.8%67μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

67 μgvs258 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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3.3%2.97mg

Vitamin C

241%217mg

Ascorbic acid

2.97 mgvs217 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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4.54%0.68mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.68 mgvs4.7 mg

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

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2.1%2.53μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

2.53 μgvs312 μg

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

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Minerals

Canned Black Turtle Beansvs Frozen Chopped Broccoli

3.85%38.5mg

Calcium

21.5%215mg

38.5 mgvs215 mg

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

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23.4%0.21mg

Copper

16.2%0.15mg

0.21 mgvs0.15 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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26%2.1mg

Iron

39%3.1mg

2.1 mgvs3.1 mg

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

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9.16%38.5mg

Magnesium

16.5%69.2mg

38.5 mgvs69.2 mg

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

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11%0.26mg

Manganese

49%1.13mg

0.26 mgvs1.13 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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17%119mg

Phosphorus

27.5%192mg

119 mgvs192 mg

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

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9.95%338mg

Potassium

24%815mg

338 mgvs815 mg

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

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2.6%1.43μg

Selenium

19.6%10.8μg

1.43 μgvs10.8 μg

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

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28%422mg

Sodium

6.15%92mg

422 mgvs92 mg

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

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5.4%0.59mg

Zinc

16.8%1.85mg

0.59 mgvs1.85 mg

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

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2.25%83g

Water

9.5%352g

83 gvs352 g

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

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Lets compare vitamin content per 100 calories of Canned Black Turtle Beans vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2.7 times more Vitamin B3, 5.3 times more Vitamin B5, 8.3 times more Vitamin B6, 3.8 times more Vitamin B9, 73.1 times more Vitamin C, 6.9 times more Vitamin E and 123.4 times more Vitamin K than Canned Black Turtle Beans.
Both Canned Black Turtle Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Black Turtle Beans vs Frozen Chopped Broccoli:

Canned Black Turtle Beans have 1.4 times more Copper and 4.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 4.4 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium, 7.5 times more Selenium, 3.1 times more Zinc and 4.2 times more Water than Canned Black Turtle Beans.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared contains 3.5 times more Fat, 6.4 times more Omega 3, 20.5 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Canned Black Turtle Beans.
Both Canned Black Turtle Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Canned Black Turtle Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Black Turtle BeansVS Cranberry BeansFrozen Chopped BroccoliVS Cranberry BeansCanned Black Turtle BeansVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Canned Black Turtle BeansVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Black Turtle Beans or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: