Comparing Nutrients in 100 calories Canned Black Turtle BeansVS Canned Kidney Beans

Weight per 100 calories

Canned Black Turtle Beans

110g

Canned Kidney Beans

119g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans

26%

71%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Canned Black Turtle Beansvs Canned Kidney Beans

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

0.74%0.71g

0.32 gvs0.71 g

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

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0.26%0.082g

Saturated Fat

0.52%0.17g

0.082 gvs0.17 g

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

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3.9%0.063g

Omega 3

6.1%0.098g

0.063 gvs0.098 g

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

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0.44%0.075g

Omega 6

0.74%0.13g

0.075 gvs0.13 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

13.3%17.3g

18 gvs17.3 g

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

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0.35%0.25g

Sugars

3.04%2.2g

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

0.25 gvs2.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%2.2g

NA gvs2.2 g

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

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20%7.6g

Fiber

13.5%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

11%6.2g

6.63 gvs6.2 g

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

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Vitamins

Canned Black Turtle Beansvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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13%0.15mg

Vitamin B1

11.5%0.14mg

Thiamine

0.15 mgvs0.14 mg

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

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10%0.13mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.13 mgvs0.061 mg

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

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4.26%0.68mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs0.49 mg

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

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4.04%0.2mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.2 mgvs0.16 mg

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

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4.65%0.06mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.06 mgvs0.088 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

10.7%43μg

Folates and Folic Acid

67 μgvs43 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

1.6%1.43mg

Ascorbic acid

2.97 mgvs1.43 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

0.16%0.024mg

Tocopherols and Tocotrienols

0.68 mgvs0.024 mg

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

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2.1%2.53μg

Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

2.53 μgvs4.9 μg

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

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Minerals

Canned Black Turtle Beansvs Canned Kidney Beans

3.85%38.5mg

Calcium

4.05%40.5mg

38.5 mgvs40.5 mg

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

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23.4%0.21mg

Copper

18%0.16mg

0.21 mgvs0.16 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

17.4%1.4mg

2.1 mgvs1.4 mg

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

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9.16%38.5mg

Magnesium

7.65%32mg

38.5 mgvs32 mg

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

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11%0.26mg

Manganese

8.7%0.2mg

0.26 mgvs0.2 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

15.3%107mg

119 mgvs107 mg

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

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9.95%338mg

Potassium

8.3%282mg

338 mgvs282 mg

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

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2.6%1.43μg

Selenium

1.95%1.07μg

1.43 μgvs1.07 μg

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

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28%422mg

Sodium

23.5%352mg

422 mgvs352 mg

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

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5.4%0.59mg

Zinc

4.98%0.55mg

0.59 mgvs0.55 mg

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

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2.25%83g

Water

2.5%93g

83 gvs93 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 Canned Kidney Beans:

Canned Black Turtle Beans have 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.6 times more Vitamin B9, 2.1 times more Vitamin C and 28.6 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Vitamin B6 and 1.9 times more Vitamin K than Canned Black Turtle Beans.
Both Canned Black Turtle Beans and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Canned Black Turtle Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Canned Black Turtle Beans have 1.3 times more Copper, 1.5 times more Iron, 1.3 times more Manganese and 1.3 times more Selenium than Canned All Types Kidney Beans.
Both Canned Black Turtle Beans and Canned All Types Kidney Beans have similar amounts of Calcium, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Black Turtle Beans have 1.5 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Omega 3 and 8.7 times more Sugars than Canned Black Turtle Beans.
Both Canned Black Turtle Beans and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Canned Black Turtle Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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Compare Foods

Comparing Nutrients in 100 calories Canned Black Turtle BeansVS Canned Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: