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Compare Nutrients in 100 Calories Canned Black Turtle BeansVS Carrots

Weight per 100 Calories

Canned Black Turtle Beans
110g
Carrots
244g

Canned Black Turtle Beans have 2.2 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

ProteinsFatsCarbs

Canned Black Turtle Beans
27%
3%
70%
Carrots
9%
5%
86%

Vitamins

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansCarrots
Vitamin A
0%
226%
0 μg2036.585 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
13%
13%
0.154 mg0.161 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10%
11%
0.132 mg0.141 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.26%
15%
0.681 mg2.398 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.6%
26%
0.06 mg0.337 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%
16%
2.967 mg14.39 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%
10.7%
0.681 mg1.61 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.1%
27%
2.527 μg32.195 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
16.8%
11.6%
67.033 μg46.341 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansCarrots
Calcium
3.85%
8.05%
38.462 mg80.488 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
12%
0.211 mg0.11 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
195%
NA mg7.805 mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
26%
9.15%
2.088 mg0.732 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
9.6%
7.3%
38.462 mg29.268 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11%
15%
0.256 mg0.349 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
17%
12%
118.681 mg85.366 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.2%
16.6%
338.462 mg780.488 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
2.6%
0.44%
1.429 μg0.244 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
28%
11%
421.978 mg168.293 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.4%
5.3%
0.593 mg0.585 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 Carrots:
Canned Black Turtle Beans have 1.4 times more Folate than Raw Carrots. While Raw Carrots contain 3.5 times more Vitamin B3, 5.6 times more Vitamin B6, 4.9 times more Vitamin C, 2.4 times more Vitamin E and 12.7 times more Vitamin K than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Raw Carrots have similar amounts of Thiamine and Vitamin B2 per 100 kcal.

Comparing minerals per 100 Calories for Canned Black Turtle Beans vs Carrots:
Canned Black Turtle Beans have 1.9 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 5.9 times more Selenium and 2.5 times more Sodium than Raw Carrots. While Raw Carrots contain 2.1 times more Calcium, 1.4 times more Manganese and 2.3 times more Potassium than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Raw Carrots have similar amounts of Zinc per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansCarrots
Fat
0.33%
0.6%
0.319 g0.585 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12%
4.05%
6.626 g2.268 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14%
18%
18.187 g23.366 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%
16%
0.253 g11.561 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
20%
18%
7.582 g6.829 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%
0.24%
0.082 g0.078 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.94%
0.31%
0.063 g0.005 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.44%
1.44%
0.075 g0.244 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.25%
5.82%
83.121 g215.341 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Canned Black Turtle Beans have 2.9 times more Protein and 12.6 times more Omega 3 than Raw Carrots. While Raw Carrots contain 1.3 times more Carbohydrate, 45.7 times more Sugars, 3.3 times more Omega 6 and 2.6 times more Water than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Raw Carrots have similar amounts of Energy and Fiber per 100 kcal.Both Canned Black Turtle Beans as well as Raw Carrots have insufficient amounts of Fat in 100 kcal.