Comparing Nutrients in 300 calories Black Turtle BeansVS Boiled Black Turtle Beans

Weight per 300 calories

Black Turtle Beans

88.5g

Boiled Black Turtle Beans

231g

Black Turtle Beans have 2.6 times more energy per 100g than Boiled Black Turtle Beans. It has high energy density when compared to other foods. Boiled Black Turtle Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Black Turtle Beans

25%

73%

Boiled Black Turtle Beans

25%

73%

300 kcal ▼

Macro Nutrients

Black Turtle Beansvs Boiled Black Turtle Beans

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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0.82%0.8g

Fat

0.83%0.81g

0.8 gvs0.81 g

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

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0.64%0.21g

Saturated Fat

0.64%0.21g

0.21 gvs0.21 g

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

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9.73%0.16g

Omega 3

9.8%0.16g

0.16 gvs0.16 g

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

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1.1%0.19g

Omega 6

1.1%0.19g

0.19 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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43%56g

Carbohydrate

43.2%56g

56 gvs56 g

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

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2.6%1.88g

Sugars

1%0.74g

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

1.88 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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36%13.7g

Fiber

50.4%19g

13.7 gvs19 g

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

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33.6%19g

Protein

33.7%19g

19 gvs19 g

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

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Vitamins

Black Turtle Beansvs Boiled Black Turtle Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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66.4%0.8mg

Vitamin B1

43.3%0.52mg

Thiamine

0.8 mgvs0.52 mg

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

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13%0.17mg

Vitamin B2

9.94%0.13mg

Riboflavin

0.17 mgvs0.13 mg

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

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11%1.73mg

Vitamin B3

7.6%1.2mg

Niacin, nicotinic acid, niacinamide

1.73 mgvs1.2 mg

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

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16%0.8mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.8 mgvs0.6 mg

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

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19.5%0.25mg

Vitamin B6

13.7%0.18mg

Pyridoxine

0.25 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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98%393μg

Vitamin B9

49.6%198μg

Folates and Folic Acid

393 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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1.24%0.19mg

Vitamin E

13.4%2mg

Tocopherols and Tocotrienols

0.19 mgvs2 mg

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

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4.13%4.96μg

Vitamin K

6.35%7.6μg

Phytomenadione or phylloquinone

4.96 μgvs7.6 μg

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

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Minerals

Black Turtle Beansvs Boiled Black Turtle Beans

14%142mg

Calcium

12.7%127mg

142 mgvs127 mg

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

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98%0.88mg

Copper

69%0.62mg

0.88 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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96%7.7mg

Iron

82.2%6.58mg

7.7 mgvs6.58 mg

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

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33.7%142mg

Magnesium

27%113mg

142 mgvs113 mg

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

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38.5%0.88mg

Manganese

33%0.75mg

0.88 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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55.6%389mg

Phosphorus

50%351mg

389 mgvs351 mg

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

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39%1327mg

Potassium

29.4%999mg

1327 mgvs999 mg

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

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5.15%2.83μg

Selenium

5.03%2.77μg

2.83 μgvs2.77 μg

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

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0.53%7.96mg

Sodium

0.46%6.92mg

7.96 mgvs6.92 mg

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

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17.7%1.95mg

Zinc

16%1.75mg

1.95 mgvs1.75 mg

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

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0.26%9.73g

Water

4.1%152g

9.73 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 Black Turtle Beans vs Boiled Black Turtle Beans:

Raw Black Turtle Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Black Turtle Beans.
While Boiled Black Turtle Beans contain 10.8 times more Vitamin E and 1.5 times more Vitamin K than Raw Black Turtle Beans.
Both Raw Black Turtle Beans as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

Raw Black Turtle Beans have 1.4 times more Copper, 1.3 times more Magnesium and 1.3 times more Potassium than Boiled Black Turtle Beans.
While Boiled Black Turtle Beans contain 15.6 times more Water than Raw Black Turtle Beans.
Both Raw Black Turtle Beans and Boiled Black Turtle Beans have similar amounts of Calcium, Iron, Manganese, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Black Turtle Beans contain 1.4 times more Fiber than Raw Black Turtle Beans.
Both Raw Black Turtle Beans and Boiled Black Turtle Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
Both Raw Black Turtle Beans as well as Boiled Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Black Turtle BeansVS Canned Black Turtle BeansBoiled Black Turtle BeansVS Canned Black Turtle Beans

Compare Foods

Comparing Nutrients in 300 calories Black Turtle BeansVS Boiled Black Turtle Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: