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

Weight per 100 calories

Canned Black Turtle Beans
110g
Baked White Potatoes
109g

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 White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans
26%
3%
71%
Baked White Potatoes
9%
1%
90%
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
0.17%0.16g
0.32 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.26%0.082g
Saturated Fat
0.14%0.043g
0.082 gvs0.043 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
1%0.016g
0.063 gvs0.016 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
0.31%0.053g
0.075 gvs0.053 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
17.6%23g
18 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.35%0.25g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.25 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.54%0.39g
≤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 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
20%7.6g
Fiber
6%2.3g
7.6 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
12%6.63g
Protein
4.08%2.3g
6.63 gvs2.3 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
0.12%1.1μg
RAE, retinol activity equivalents
0 μgvs1.1 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
4.35%0.052mg
Thiamine
0.15 mgvs0.052 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
3.6%0.047mg
Riboflavin
0.13 mgvs0.047 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
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
0.68 mgvs1.66 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
8.33%0.42mg
Pantothenic acid
0.2 mgvs0.42 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
17.6%0.23mg
Pyridoxine
0.06 mgvs0.23 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
10.3%41.3μg
Folates and Folic Acid
67 μgvs41.3 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
15.2%13.7mg
Ascorbic acid
2.97 mgvs13.7 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
0.29%0.043mg
Tocopherols and Tocotrienols
0.68 mgvs0.043 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
2.45%2.93μg
Phytomenadione or phylloquinone
2.53 μgvs2.93 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
1.1%11mg
38.5 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
23.4%0.21mg
Copper
15.3%0.14mg
0.21 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
26%2.1mg
Iron
8.7%0.7mg
2.1 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
9.16%38.5mg
Magnesium
7%29.3mg
38.5 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
11%0.26mg
Manganese
8.93%0.21mg
0.26 mgvs0.21 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
11.6%81.5mg
119 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
9.95%338mg
Potassium
17.4%591mg
338 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
2.6%1.43μg
Selenium
0.99%0.54μg
1.43 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
28%422mg
Sodium
0.51%7.6mg
422 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
5.4%0.59mg
Zinc
3.46%0.38mg
0.59 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.25%83g
Water
2.2%82g
83 gvs82 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 Baked White Potatoes:
Comparing minerals per 100 calories for Canned Black Turtle Beans vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: