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Compare Nutrients in 100 Calories Canned Black Turtle BeansVS Boiled Kidney Beans

Weight per 100 Calories

Canned Black Turtle Beans
110g
Boiled Kidney Beans
78.7g

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

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

Macros Ratio

ProteinsFatsCarbs

Canned Black Turtle Beans
27%
3%
70%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansBoiled Kidney Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
13%
10.5%
0.154 mg0.126 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10%
3.54%
0.132 mg0.046 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.26%
2.84%
0.681 mg0.455 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.6%
7.23%
0.06 mg0.094 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
3.3%
1.05%
2.967 mg0.945 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
4.54%
0.16%
0.681 mg0.024 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.1%
5.5%
2.527 μg6.614 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
16.8%
25.6%
67.033 μg102.362 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansBoiled Kidney Beans
Calcium
3.85%
2.76%
38.462 mg27.559 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
19%
0.211 mg0.17 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
26%
22%
2.088 mg1.748 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
9.6%
8.27%
38.462 mg33.071 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11%
14.7%
0.256 mg0.339 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
17%
15.5%
118.681 mg108.661 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.2%
6.8%
338.462 mg318.898 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
2.6%
1.57%
1.429 μg0.866 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
28%
0.05%
421.978 mg0.787 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.4%
7.15%
0.593 mg0.787 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Canned Black Turtle Beans vs Boiled Kidney Beans:
Canned Black Turtle Beans have 1.2 times more Thiamine, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin C and 28.4 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B6, 2.6 times more Vitamin K and 1.5 times more Folate than Canned Black Turtle Beans.

Comparing minerals per 100 Calories for Canned Black Turtle Beans vs Boiled Kidney Beans:
Canned Black Turtle Beans have 1.4 times more Calcium, 1.2 times more Copper, 1.7 times more Selenium and 536.2 times more Sodium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.3 times more Manganese and 1.3 times more Zinc than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Boiled All Types Kidney Beans have similar amounts of Iron, Magnesium, Phosphorus and Potassium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansBoiled Kidney Beans
Fat
0.33%
0.41%
0.319 g0.394 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12%
12%
6.626 g6.827 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14%
14%
18.187 g17.953 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.35%
0.35%
0.253 g0.252 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
20%
13%
7.582 g5.039 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.26%
0.18%
0.082 g0.057 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.94%
8.38%
0.063 g0.134 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.44%
0.5%
0.075 g0.085 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.25%
1.42%
83.121 g52.709 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Canned Black Turtle Beans have 1.5 times more Fiber and 1.6 times more Water than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.1 times more Omega 3 than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Boiled All Types Kidney Beans have similar amounts of Protein, Carbohydrate and Energy per 100 kcal.Both Canned Black Turtle Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat and Omega 6 in 100 kcal.