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Comparing Nutrients in 100 calories Canned Black Turtle BeansVS Boiled Broccoli

Weight per 100 calories

Canned Black Turtle Beans
110g
Boiled Broccoli
286g

Canned Black Turtle Beans have 2.6 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans
26%
3%
71%
Boiled Broccoli
23%
9%
68%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.33%0.32g
Fat
1.2%1.17g
0.32 gvs1.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.26%0.082g
Saturated Fat
0.71%0.23g
0.082 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
3.9%0.063g
Omega 3
21.3%0.34g
0.063 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.44%0.075g
Omega 6
0.86%0.15g
0.075 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
14%18g
Carbohydrate
15.8%20.5g
18 gvs20.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.35%0.25g
Sugars
5.48%3.97g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.25 gvs3.97 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
2.9%2.1g
≤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 gvs2.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%1.4g
NA gvs1.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.23g
NA gvs0.23 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
20%7.6g
Fiber
25%9.43g
7.6 gvs9.43 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
12%6.63g
Protein
12%6.8g
6.63 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
24.4%220μg
RAE, retinol activity equivalents
0 μgvs220 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
13%0.15mg
Vitamin B1
15%0.18mg
Thiamine
0.15 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
10%0.13mg
Vitamin B2
27%0.35mg
Riboflavin
0.13 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
4.26%0.68mg
Vitamin B3
9.88%1.58mg
Niacin, nicotinic acid, niacinamide
0.68 mgvs1.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.04%0.2mg
Vitamin B5
35%1.76mg
Pantothenic acid
0.2 mgvs1.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
4.65%0.06mg
Vitamin B6
44%0.57mg
Pyridoxine
0.06 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
16.8%67μg
Vitamin B9
77%309μg
Folates and Folic Acid
67 μgvs309 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
3.3%2.97mg
Vitamin C
206%185mg
Ascorbic acid
2.97 mgvs185 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
4.54%0.68mg
Vitamin E
27.6%4.14mg
Tocopherols and Tocotrienols
0.68 mgvs4.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.1%2.53μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
2.53 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

3.85%38.5mg
Calcium
11.4%114mg
38.5 mgvs114 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
23.4%0.21mg
Copper
19.4%0.17mg
0.21 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.29%11.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs11.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
26%2.1mg
Iron
24%1.9mg
2.1 mgvs1.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
9.16%38.5mg
Magnesium
14.3%60mg
38.5 mgvs60 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
11%0.26mg
Manganese
24%0.55mg
0.26 mgvs0.55 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
17%119mg
Phosphorus
27.3%191mg
119 mgvs191 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
9.95%338mg
Potassium
24.6%837mg
338 mgvs837 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
2.6%1.43μg
Selenium
8.3%4.57μg
1.43 μgvs4.57 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
28%422mg
Sodium
7.8%117mg
422 mgvs117 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
5.4%0.59mg
Zinc
11.7%1.3mg
0.59 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.25%83g
Water
6.9%255g
83 gvs255 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Canned Black Turtle Beans vs Boiled Broccoli:
Comparing minerals per 100 calories for Canned Black Turtle Beans vs Boiled Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: