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Compare Nutrients in 100 Calories Canned Black Turtle BeansVS Oranges

Weight per 100 Calories

Canned Black Turtle Beans
110g
Oranges
213g

Canned Black Turtle Beans have 1.9 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

ProteinsFatsCarbs

Canned Black Turtle Beans
27%
3%
70%
Oranges
8%
2%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansOranges
Vitamin A
0%
2.6%
0 μg23.404 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
13%
15%
0.154 mg0.185 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10%
6.54%
0.132 mg0.085 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.26%
3.75%
0.681 mg0.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.6%
9.85%
0.06 mg0.128 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%
126%
2.967 mg113.191 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%
2.55%
0.681 mg0.383 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.1%
0%
2.527 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
16.8%
16%
67.033 μg63.83 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansOranges
Calcium
3.85%
8.5%
38.462 mg85.106 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
10.7%
0.211 mg0.096 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%
2.66%
2.088 mg0.213 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
9.6%
5.3%
38.462 mg21.277 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11%
2.3%
0.256 mg0.053 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
17%
4.26%
118.681 mg29.787 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.2%
8.2%
338.462 mg385.106 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
2.6%
1.93%
1.429 μg1.064 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
28%
0%
421.978 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.4%
1.35%
0.593 mg0.149 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 Oranges:
Canned Black Turtle Beans have 1.6 times more Vitamin B2 and 1.8 times more Vitamin E than Raw Oranges. While Raw Oranges contain 2.1 times more Vitamin B6 and 38.1 times more Vitamin C than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Raw Oranges have similar amounts of Thiamine, Vitamin B3 and Folate per 100 kcal.

Comparing minerals per 100 Calories for Canned Black Turtle Beans vs Oranges:
Canned Black Turtle Beans have 2.2 times more Copper, 9.8 times more Iron, 1.8 times more Magnesium, 4.8 times more Manganese, 4 times more Phosphorus, 1.3 times more Selenium and 4 times more Zinc than Raw Oranges. While Raw Oranges contain 2.2 times more Calcium than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Raw Oranges have similar amounts of Potassium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansOranges
Fat
0.33%
0.26%
0.319 g0.255 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12%
3.57%
6.626 g2 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14%
19%
18.187 g25 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%
27%
0.253 g19.894 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
20%
13%
7.582 g5.106 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%
0.1%
0.082 g0.032 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.94%
0.94%
0.063 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.44%
0.22%
0.075 g0.038 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.25%
5%
83.121 g184.574 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Canned Black Turtle Beans have 3.3 times more Protein, 1.5 times more Fiber and 4.2 times more Omega 3 than Raw Oranges. While Raw Oranges contain 1.4 times more Carbohydrate, 78.6 times more Sugars and 2.2 times more Water than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Raw Oranges have similar amounts of Energy per 100 kcal.Both Canned Black Turtle Beans as well as Raw Oranges have insufficient amounts of Fat and Omega 6 in 100 kcal.