Comparing Nutrients in 500 calories Boiled Black BeansVS Black Turtle Beans

Weight per 500 calories

Boiled Black Beans

379g

Black Turtle Beans

148g

Raw Black Turtle Beans have 2.6 times more energy per unit of mass than Boiled Black Beans, which is high in comparison to other foods. Boiled Black Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Black Beans

26%

70%

Black Turtle Beans

25%

73%

500 kcal ▼

Macro Nutrients

Boiled Black Beansvs Black Turtle Beans

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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2.1%2.05g

Fat

1.37%1.33g

2.05 gvs1.33 g

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

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1.65%0.53g

Saturated Fat

1.07%0.34g

0.53 gvs0.34 g

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

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25%0.4g

Omega 3

16.2%0.26g

0.4 gvs0.26 g

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

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2.8%0.48g

Omega 6

1.83%0.31g

0.48 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

71.8%93g

90 gvs93 g

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

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1.67%1.2g

Sugars

4.3%3.13g

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

1.2 gvs3.13 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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86.7%33g

Fiber

60%23g

33 gvs23 g

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

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60%33.6g

Protein

56%31.3g

33.6 gvs31.3 g

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

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Vitamins

Boiled Black Beansvs 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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77%0.92mg

Vitamin B1

111%1.33mg

Thiamine

0.92 mgvs1.33 mg

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

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17%0.22mg

Vitamin B2

22%0.28mg

Riboflavin

0.22 mgvs0.28 mg

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

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12%1.9mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs2.9 mg

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

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18.3%0.92mg

Vitamin B5

26.5%1.33mg

Pantothenic acid

0.92 mgvs1.33 mg

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

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20%0.26mg

Vitamin B6

32.4%0.42mg

Pyridoxine

0.26 mgvs0.42 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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141%564μg

Vitamin B9

164%655μg

Folates and Folic Acid

564 μgvs655 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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22%3.3mg

Vitamin E

2.06%0.31mg

Tocopherols and Tocotrienols

3.3 mgvs0.31 mg

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

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10.4%12.5μg

Vitamin K

6.9%8.26μg

Phytomenadione or phylloquinone

12.5 μgvs8.26 μg

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

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Minerals

Boiled Black Beansvs Black Turtle Beans

10.2%102mg

Calcium

23.6%236mg

102 mgvs236 mg

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

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88%0.79mg

Copper

164%1.47mg

0.79 mgvs1.47 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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99%7.95mg

Iron

160%13mg

7.95 mgvs13 mg

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

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63%265mg

Magnesium

56%236mg

265 mgvs236 mg

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

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73%1.7mg

Manganese

64%1.47mg

1.7 mgvs1.47 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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75.8%530mg

Phosphorus

93%649mg

530 mgvs649 mg

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

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39.5%1345mg

Potassium

65%2212mg

1345 mgvs2212 mg

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

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8.26%4.55μg

Selenium

8.6%4.7μg

4.55 μgvs4.7 μg

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

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0.25%3.8mg

Sodium

0.88%13.3mg

3.8 mgvs13.3 mg

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

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38.6%4.24mg

Zinc

29.5%3.24mg

4.24 mgvs3.24 mg

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

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6.73%249g

Water

0.44%16.2g

249 gvs16.2 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 Black Beans vs Black Turtle Beans:

Boiled Black Beans have 10.6 times more Vitamin E and 1.5 times more Vitamin K than Raw Black Turtle Beans.
While Raw Black Turtle Beans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Black Beans.
Both Boiled Black Beans and Raw Black Turtle Beans have similar amounts of Vitamin B9 per 500 kcal.
Both Boiled Black Beans as well as Raw Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Black Beans vs Black Turtle Beans:

Boiled Black Beans have 1.3 times more Zinc and 15.3 times more Water than Raw Black Turtle Beans.
While Raw Black Turtle Beans contain 2.3 times more Calcium, 1.9 times more Copper, 1.6 times more Iron and 1.6 times more Potassium than Boiled Black Beans.
Both Boiled Black Beans and Raw Black Turtle Beans have similar amounts of Magnesium, Manganese, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Black Beans have 1.5 times more Omega 3 and 1.4 times more Fiber than Raw Black Turtle Beans.
Both Boiled Black Beans and Raw Black Turtle Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled Black Beans as well as Raw Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Black BeansVS Boiled Black Turtle BeansBlack Turtle BeansVS Boiled Black Turtle Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Black BeansVS Black Turtle Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: