Comparing Nutrients in 500 calories Black Turtle BeansVS Canned Black Turtle Beans

Weight per 500 calories

Black Turtle Beans

148g

Canned Black Turtle Beans

550g

Black Turtle Beans have 3.7 times more energy per 100g than Canned Black Turtle Beans. It has high energy density when compared to other foods. Canned Black Turtle Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Black Turtle Beans

25%

73%

Canned Black Turtle Beans

26%

71%

500 kcal ▼

Macro Nutrients

Black Turtle Beansvs Canned 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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1.37%1.33g

Fat

1.64%1.6g

1.33 gvs1.6 g

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

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1.07%0.34g

Saturated Fat

1.3%0.41g

0.34 gvs0.41 g

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

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16.2%0.26g

Omega 3

19.6%0.31g

0.26 gvs0.31 g

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

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1.83%0.31g

Omega 6

2.2%0.37g

0.31 gvs0.37 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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71.8%93g

Carbohydrate

70%91g

93 gvs91 g

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

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4.3%3.13g

Sugars

1.74%1.26g

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

3.13 gvs1.26 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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60%23g

Fiber

100%38g

23 gvs38 g

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

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56%31.3g

Protein

59%33g

31.3 gvs33 g

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

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Vitamins

Black Turtle Beansvs Canned 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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111%1.33mg

Vitamin B1

64%0.77mg

Thiamine

1.33 mgvs0.77 mg

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

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22%0.28mg

Vitamin B2

50.7%0.66mg

Riboflavin

0.28 mgvs0.66 mg

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

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18%2.9mg

Vitamin B3

21.3%3.4mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs3.4 mg

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

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26.5%1.33mg

Vitamin B5

20.2%1mg

Pantothenic acid

1.33 mgvs1 mg

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

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32.4%0.42mg

Vitamin B6

23.2%0.3mg

Pyridoxine

0.42 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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164%655μg

Vitamin B9

83.8%335μg

Folates and Folic Acid

655 μgvs335 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

16.5%15mg

Ascorbic acid

0 mgvs15 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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2.06%0.31mg

Vitamin E

22.7%3.4mg

Tocopherols and Tocotrienols

0.31 mgvs3.4 mg

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

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6.9%8.26μg

Vitamin K

10.5%12.6μg

Phytomenadione or phylloquinone

8.26 μgvs12.6 μg

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

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Minerals

Black Turtle Beansvs Canned Black Turtle Beans

23.6%236mg

Calcium

19.2%192mg

236 mgvs192 mg

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

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164%1.47mg

Copper

117%1.05mg

1.47 mgvs1.05 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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160%13mg

Iron

130%10.4mg

13 mgvs10.4 mg

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

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56%236mg

Magnesium

45.8%192mg

236 mgvs192 mg

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

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64%1.47mg

Manganese

55.7%1.3mg

1.47 mgvs1.3 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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93%649mg

Phosphorus

84.8%593mg

649 mgvs593 mg

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

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65%2212mg

Potassium

49.8%1692mg

2212 mgvs1692 mg

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

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8.6%4.7μg

Selenium

13%7.14μg

4.7 μgvs7.14 μg

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

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0.88%13.3mg

Sodium

141%2110mg

13.3 mgvs2110 mg

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

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29.5%3.24mg

Zinc

27%2.97mg

3.24 mgvs2.97 mg

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

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0.44%16.2g

Water

11.2%416g

16.2 gvs416 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 Black Turtle Beans vs Canned Black Turtle Beans:

Raw Black Turtle Beans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Black Turtle Beans.
While Canned Black Turtle Beans contain 2.3 times more Vitamin B2, more Vitamin C, 11 times more Vitamin E and 1.5 times more Vitamin K than Raw Black Turtle Beans.
Both Raw Black Turtle Beans and Canned Black Turtle Beans have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Black Turtle Beans as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Black Turtle Beans have 1.2 times more Calcium, 1.4 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium and 1.3 times more Potassium than Canned Black Turtle Beans.
While Canned Black Turtle Beans contain 1.5 times more Selenium, 158.9 times more Sodium and 25.6 times more Water than Raw Black Turtle Beans.
Both Raw Black Turtle Beans and Canned Black Turtle Beans have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Black Turtle Beans contain 1.7 times more Fiber than Raw Black Turtle Beans.
Both Raw Black Turtle Beans and Canned Black Turtle Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
Both Raw Black Turtle Beans as well as Canned Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Black Turtle BeansVS Boiled Black Turtle BeansCanned Black Turtle BeansVS Boiled Black Turtle BeansBlack Turtle BeansVS Cranberry BeansCanned Black Turtle BeansVS Cranberry Beans

Compare Foods

Comparing Nutrients in 500 calories Black Turtle BeansVS Canned Black Turtle Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: