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

Weight per 500 calories

Canned Black Beans low Salt

550g

Boiled Black Turtle Beans with Salt

385g

Boiled Black Turtle Beans with Salt have 1.4 times more energy per unit of mass than Canned Black Beans low Salt, which is average in comparison to other foods. Canned Black Beans low Salt having average energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Black Beans low Salt

26%

71%

Boiled Black Turtle Beans with Salt

25%

73%

500 kcal ▼

Macro Nutrients

Canned Black Beans low 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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1.64%1.6g

Fat

1.4%1.35g

1.6 gvs1.35 g

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

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1.3%0.41g

Saturated Fat

1.07%0.34g

0.41 gvs0.34 g

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

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19.6%0.31g

Omega 3

16.3%0.26g

0.31 gvs0.26 g

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

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2.2%0.37g

Omega 6

1.83%0.31g

0.37 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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70%91g

Carbohydrate

72%94g

91 gvs94 g

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

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1.74%1.26g

Sugars

1.7%1.23g

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

1.26 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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100%38g

Fiber

84%32g

38 gvs32 g

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

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59%33g

Protein

56%31.5g

33 gvs31.5 g

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

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Vitamins

Canned Black Beans low Saltvs Boiled Black Turtle Beans with Salt

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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64%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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50.7%0.66mg

Vitamin B2

16.6%0.22mg

Riboflavin

0.66 mgvs0.22 mg

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

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21.3%3.4mg

Vitamin B3

12.7%2.03mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs2.03 mg

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

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20.2%1mg

Vitamin B5

20%1mg

Pantothenic acid

1 mgvs1 mg

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

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23.2%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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83.8%335μg

Vitamin B9

82.7%331μg

Folates and Folic Acid

335 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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16.5%15mg

Vitamin C

0%0mg

Ascorbic acid

15 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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22.7%3.4mg

Vitamin E

22.3%3.35mg

Tocopherols and Tocotrienols

3.4 mgvs3.35 mg

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

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10.5%12.6μg

Vitamin K

10.6%12.7μg

Phytomenadione or phylloquinone

12.6 μgvs12.7 μg

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

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Minerals

Canned Black Beans low Saltvs Boiled Black Turtle Beans with Salt

19.2%192mg

Calcium

21%212mg

192 mgvs212 mg

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

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117%1.05mg

Copper

115%1.03mg

1.05 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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130%10.4mg

Iron

137%11mg

10.4 mgvs11 mg

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

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45.8%192mg

Magnesium

45%188mg

192 mgvs188 mg

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

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55.7%1.3mg

Manganese

54.7%1.26mg

1.3 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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84.8%593mg

Phosphorus

83.5%585mg

593 mgvs585 mg

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

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49.8%1692mg

Potassium

49%1665mg

1692 mgvs1665 mg

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

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13%7.14μg

Selenium

8.4%4.6μg

7.14 μgvs4.6 μg

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

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50.5%758mg

Sodium

61.3%919mg

758 mgvs919 mg

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

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27%2.97mg

Zinc

26.6%2.92mg

2.97 mgvs2.92 mg

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

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11.2%416g

Water

6.83%253g

416 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 Canned Black Beans low Salt vs Boiled Black Turtle Beans with Salt:

Canned Black Beans low Salt have 3.1 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin C than Boiled Black Turtle Beans with Salt.
Both Canned Black Beans low Salt and Boiled Black Turtle Beans with Salt have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 500 kcal.
Both Canned Black Beans low Salt as well as Boiled Black Turtle Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Black Beans low Salt vs Boiled Black Turtle Beans with Salt:

Canned Black Beans low Salt have 1.5 times more Selenium and 1.6 times more Water than Boiled Black Turtle Beans with Salt.
Both Canned Black Beans low Salt and Boiled Black Turtle Beans with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Canned Black Beans low Salt and Boiled Black Turtle Beans with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
Both Canned Black Beans low 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:

Canned Black Beans low SaltVS Boiled Cranberry Beans with SaltBoiled Black Turtle Beans with SaltVS Boiled Cranberry Beans with Salt

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: