Comparing Nutrients in 100 calories Canned Black Turtle BeansVS Baked Red Potatoes

Weight per 100 calories

Canned Black Turtle Beans

110g

Baked Red Potatoes

115g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Black Turtle Beans or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans

26%

71%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Canned Black Turtle Beansvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.33%0.32g

Fat

0.18%0.17g

0.32 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.26%0.082g

Saturated Fat

0.14%0.046g

0.082 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.9%0.063g

Omega 3

1.08%0.017g

0.063 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.075g

Omega 6

0.33%0.056g

0.075 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

17.3%22.5g

18 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.35%0.25g

Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.25 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.7%0.51g

≤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 gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.63g

NA gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.52g

NA gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.6g

Fiber

5.44%2.07g

7.6 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.63g

Protein

4.72%2.64g

6.63 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Black Turtle Beansvs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.15mg

Vitamin B1

6.9%0.083mg

Thiamine

0.15 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10%0.13mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.13 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.26%0.68mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.04%0.2mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.2 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.65%0.06mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.06 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.8%67μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

67 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.3%2.97mg

Vitamin C

16%14.5mg

Ascorbic acid

2.97 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.54%0.68mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.68 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.1%2.53μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

2.53 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Black Turtle Beansvs Baked Red Potatoes

3.85%38.5mg

Calcium

1.03%10.3mg

38.5 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.4%0.21mg

Copper

22.2%0.2mg

0.21 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26%2.1mg

Iron

10%0.8mg

2.1 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.16%38.5mg

Magnesium

7.66%32mg

38.5 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11%0.26mg

Manganese

8.65%0.2mg

0.26 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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17%119mg

Phosphorus

12%82.8mg

119 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.95%338mg

Potassium

18.4%626mg

338 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.6%1.43μg

Selenium

1.43 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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28%422mg

Sodium

0.92%13.8mg

422 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.4%0.59mg

Zinc

4.18%0.46mg

0.59 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.25%83g

Water

2.4%88g

83 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Black Turtle Beans vs Baked Red Potatoes:

Canned Black Turtle Beans have 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B9 and 7.4 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.7 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6, 4.9 times more Vitamin C and 1.3 times more Vitamin K than Canned Black Turtle Beans.
Both Canned Black Turtle Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Black Turtle Beans vs Baked Red Potatoes:

Canned Black Turtle Beans have 3.7 times more Calcium, 2.6 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus, 30.6 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Potassium than Canned Black Turtle Beans.
Both Canned Black Turtle Beans and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Black Turtle Beans have 3.6 times more Omega 3, 3.7 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 6.5 times more Sugars than Canned Black Turtle Beans.
Both Canned Black Turtle Beans and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Canned Black Turtle Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Black Turtle BeansVS Cranberry BeansBaked Red PotatoesVS Cranberry BeansCanned Black Turtle BeansVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Canned Black Turtle BeansVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Black Turtle Beans or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: