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Comparing Nutrients in 100 calories Canned Black Turtle BeansVSBoiled 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
26%
3%
71%
Boiled Kidney Beans
27%
3%
70%

Vitamins

100 kcal ▼RDA for Men 19-50 years ▼
Canned Black Turtle BeansBoiled Kidney Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
Thiamine
12.5%
11%
0.15 mg0.13 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
Vitamin B2
10%
3.85%
0.13 mg0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B3
4.25%
2.88%
0.68 mg0.46 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
Vitamin B6
4.6%
6.92%
0.06 mg0.09 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
Vitamin C
3.3%
1.04%
2.97 mg0.94 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
Vitamin E
4.53%
0.13%
0.68 mg0.02 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
Vitamin K
2.1%
5.5%
2.53 μg6.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
Folate
16.8%
25.5%
67 μg102 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

100 kcal ▼RDA for Men 19-50 years ▼
Canned Black Turtle BeansBoiled Kidney Beans
Calcium
3.8%
2.76%
38 mg27.6 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
Copper
23%
19%
0.21 mg0.17 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
Iron
26%
22%
2.1 mg1.75 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
Magnesium
9.05%
7.86%
38 mg33 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
Manganese
11%
14.8%
0.26 mg0.34 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
Phosphorus
17%
15.6%
119 mg109 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
Potassium
9.94%
9.4%
338 mg319 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
Selenium
2.6%
1.6%
1.43 μg0.87 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
Sodium
28%
0.05%
422 mg0.79 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
Zinc
5.36%
7.2%
0.59 mg0.79 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Black Turtle Beans vs Boiled Kidney Beans:
Canned Black Turtle Beans have 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin C and 34 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B6, 2.6 times more Vitamin K and 1.5 times more Folate than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Boiled All Types Kidney Beans have similar amounts of Thiamine per 100 kcal.

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, 1.6 times more Selenium and 534.2 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 kcal ▼RDA for Men 19-50 years ▼
Canned Black Turtle BeansBoiled Kidney Beans
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
Fat
0.33%
0.4%
0.32 g0.39 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
Protein
12%
12%
6.63 g6.83 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
Carbohydrate
14%
14%
18 g18 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
Sugars
0.34%
0.34%
0.25 g0.25 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
Fiber
20%
13%
7.6 g5.04 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
Saturated Fat
0.25%
0.19%
0.08 g0.06 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
Omega 3
3.75%
8.13%
0.06 g0.13 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
Omega 6
0.41%
0.53%
0.07 g0.09 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
Water
2.24%
1.42%
83 g52.7 gRecommended Dietary Allowance is 3700g per day for Men 19-50 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 2.2 times more Omega 3 than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Protein and Carbohydrate 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.