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Compare Nutrients in 100 Calories Canned Black Turtle BeansVS Broccoli

Weight per 100 Calories

Canned Black Turtle Beans
110g
Broccoli
294g

Canned Black Turtle Beans have 2.7 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

ProteinsFatsCarbs

Canned Black Turtle Beans
27%
3%
70%
Broccoli
33%
10%
57%

Vitamins

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansBroccoli
Vitamin A
0%
10%
0 μg91.176 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
13%
17%
0.154 mg0.209 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10%
26%
0.132 mg0.344 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.26%
11.7%
0.681 mg1.879 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.6%
39.6%
0.06 mg0.515 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%
292%
2.967 mg262.353 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%
15%
0.681 mg2.294 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.1%
249%
2.527 μg298.824 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
16.8%
46%
67.033 μg185.294 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansBroccoli
Calcium
3.85%
14%
38.462 mg138.235 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
16%
0.211 mg0.144 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%
27%
2.088 mg2.147 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
9.6%
15%
38.462 mg61.765 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11%
27%
0.256 mg0.618 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
17%
27.7%
118.681 mg194.118 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.2%
19.8%
338.462 mg929.412 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
2.6%
13%
1.429 μg7.353 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
28%
6.47%
421.978 mg97.059 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.4%
11%
0.593 mg1.206 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 Broccoli:
Raw Broccoli contains 1.4 times more Thiamine, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 8.6 times more Vitamin B6, 88.4 times more Vitamin C, 3.4 times more Vitamin E, 118.3 times more Vitamin K and 2.8 times more Folate than Canned Black Turtle Beans.

Comparing minerals per 100 Calories for Canned Black Turtle Beans vs Broccoli:
Canned Black Turtle Beans have 1.5 times more Copper and 4.3 times more Sodium than Raw Broccoli. While Raw Broccoli contains 3.6 times more Calcium, 1.6 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium, 5.1 times more Selenium and 2 times more Zinc than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Raw Broccoli have similar amounts of Iron per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansBroccoli
Fat
0.33%
1.12%
0.319 g1.088 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12%
15%
6.626 g8.294 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14%
15%
18.187 g19.529 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%
6.9%
0.253 g5 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
20%
20%
7.582 g7.647 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%
1.05%
0.082 g0.335 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.94%
11.6%
0.063 g0.185 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.44%
0.85%
0.075 g0.144 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.25%
7.1%
83.121 g262.647 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Broccoli contains 3.4 times more Fat, 1.3 times more Protein, 19.8 times more Sugars, 4.1 times more Saturated Fat, 2.9 times more Omega 3 and 3.2 times more Water than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Raw Broccoli have similar amounts of Carbohydrate, Energy and Fiber per 100 kcal.Both Canned Black Turtle Beans as well as Raw Broccoli have insufficient amounts of Omega 6 in 100 kcal.