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Compare 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 products 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

ProteinsFatsCarbs

Canned Black Turtle Beans
27%
3%
70%
Baked White Potatoes
9%
1%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansBaked White Potatoes
Vitamin A
0%
0.12%
0 μg1.087 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
13%
4.33%
0.154 mg0.052 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10%
3.6%
0.132 mg0.047 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.26%
10%
0.681 mg1.661 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.6%
17.6%
0.06 mg0.229 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%
15%
2.967 mg13.696 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%
0.29%
0.681 mg0.043 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.1%
2.45%
2.527 μg2.935 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
16.8%
10%
67.033 μg41.304 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansBaked White Potatoes
Calcium
3.85%
1.1%
38.462 mg10.87 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
15%
0.211 mg0.138 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%
8.7%
2.088 mg0.696 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
9.6%
7.34%
38.462 mg29.348 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11%
8.9%
0.256 mg0.205 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
17%
11.6%
118.681 mg81.522 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.2%
12.6%
338.462 mg591.304 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
2.6%
0.99%
1.429 μg0.543 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
28%
0.51%
421.978 mg7.609 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.4%
3.45%
0.593 mg0.38 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 Baked White Potatoes:
Canned Black Turtle Beans have 3 times more Thiamine, 2.8 times more Vitamin B2, 15.8 times more Vitamin E and 1.6 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.4 times more Vitamin B3, 3.8 times more Vitamin B6 and 4.6 times more Vitamin C than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Baked Whole White Potatoes have similar amounts of Vitamin K per 100 kcal.

Comparing minerals per 100 Calories for Canned Black Turtle Beans vs Baked White Potatoes:
Canned Black Turtle Beans have 3.5 times more Calcium, 1.5 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Selenium, 55.5 times more Sodium and 1.6 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Potassium than Canned Black Turtle Beans.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansBaked White Potatoes
Fat
0.33%
0.17%
0.319 g0.163 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12%
4.08%
6.626 g2.283 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14%
17.6%
18.187 g22.913 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%
2.3%
0.253 g1.663 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
20%
6%
7.582 g2.283 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%
0.13%
0.082 g0.043 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.94%
1%
0.063 g0.016 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.44%
0.31%
0.075 g0.053 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.25%
2.2%
83.121 g81.989 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, 3.3 times more Fiber and 3.9 times more Omega 3 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Carbohydrate and 6.6 times more Sugars than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Baked Whole White Potatoes have similar amounts of Energy and Water per 100 kcal.Both Canned Black Turtle Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100 kcal.