Comparing Nutrients in 100 calories Canned Black Turtle BeansVS Valencia Oranges

Weight per 100 calories

Canned Black Turtle Beans

110g

Valencia Oranges

204g

Canned Black Turtle Beans have 1.9 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Canned Black Turtle Beans or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans

26%

71%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Canned Black Turtle Beansvs Valencia Oranges

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

0.63%0.61g

0.32 gvs0.61 g

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

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0.26%0.082g

Saturated Fat

0.22%0.071g

0.082 gvs0.071 g

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

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3.9%0.063g

Omega 3

2.04%0.033g

0.063 gvs0.033 g

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

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0.44%0.075g

Omega 6

0.53%0.09g

0.075 gvs0.09 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

18.7%24.3g

18 gvs24.3 g

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

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0.35%0.25g

Sugars

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

0.25 gvsNA 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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20%7.6g

Fiber

13.4%5.1g

7.6 gvs5.1 g

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

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12%6.63g

Protein

3.8%2.12g

6.63 gvs2.12 g

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

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Vitamins

Canned Black Turtle Beansvs Valencia Oranges

0%0μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

0 μgvs24.5 μg

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

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13%0.15mg

Vitamin B1

14.8%0.18mg

Thiamine

0.15 mgvs0.18 mg

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

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10%0.13mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.13 mgvs0.082 mg

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

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4.26%0.68mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs0.56 mg

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

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4.04%0.2mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.2 mgvs0.51 mg

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

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4.65%0.06mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.06 mgvs0.13 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

20%79.6μg

Folates and Folic Acid

67 μgvs79.6 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

110%99mg

Ascorbic acid

2.97 mgvs99 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

Tocopherols and Tocotrienols

0.68 mgvsNA mg

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

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2.1%2.53μg

Vitamin K

Phytomenadione or phylloquinone

2.53 μgvsNA μg

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

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Minerals

Canned Black Turtle Beansvs Valencia Oranges

3.85%38.5mg

Calcium

8.16%81.6mg

38.5 mgvs81.6 mg

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

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23.4%0.21mg

Copper

8.4%0.076mg

0.21 mgvs0.076 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

2.3%0.18mg

2.1 mgvs0.18 mg

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

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9.16%38.5mg

Magnesium

4.86%20.4mg

38.5 mgvs20.4 mg

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

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11%0.26mg

Manganese

2.04%0.047mg

0.26 mgvs0.047 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

4.96%34.7mg

119 mgvs34.7 mg

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

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9.95%338mg

Potassium

10.7%365mg

338 mgvs365 mg

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

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2.6%1.43μg

Selenium

1.43 μgvsNA μg

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

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28%422mg

Sodium

0%0mg

422 mgvs0 mg

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

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5.4%0.59mg

Zinc

1.1%0.12mg

0.59 mgvs0.12 mg

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

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2.25%83g

Water

4.76%176g

83 gvs176 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 Valencia Oranges:

Canned Black Turtle Beans have 1.6 times more Vitamin B2 and 1.2 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 33.4 times more Vitamin C than Canned Black Turtle Beans.
Both Canned Black Turtle Beans and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
Both Canned Black Turtle Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Black Turtle Beans vs Valencia Oranges:

Canned Black Turtle Beans have 2.8 times more Copper, 11.4 times more Iron, 1.9 times more Magnesium, 5.5 times more Manganese, 3.4 times more Phosphorus, more Sodium and 4.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Calcium and 2.1 times more Water than Canned Black Turtle Beans.
Both Canned Black Turtle Beans and Raw Valencia Oranges have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Black Turtle Beans have 1.9 times more Omega 3, 1.5 times more Fiber and 3.1 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Canned Black Turtle Beans.
Both Canned Black Turtle Beans and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Canned Black Turtle Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Black Turtle BeansVS Cranberry BeansValencia OrangesVS Cranberry BeansCanned Black Turtle BeansVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Canned Black Turtle BeansVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Black Turtle Beans or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: