Comparing Nutrients in 100 calories Canned Beans VS Black Turtle Beans

Weight per 100 calories

• Canned Beans: 106g
• Black Turtle Beans: 29.5g

Raw Black Turtle Beans have 3.6 times more energy per unit of mass than Canned Beans with Salt, which is high in comparison to other foods. Canned Beans having average energy density.

Discover which food has more nutrients per 100 calories - Canned Beans or Black Turtle Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.27% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.24% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.059g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	11.7% 8.47g	0.86% 0.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.3% 1.66g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.36g	12% 4.57g	38g per day for Men 19-50 years
Protein	9.02% 5.05g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0.59% 5.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.041mg	4.38% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	6.5% 0.084mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	1.38% 1.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	32.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	6.84% 28.7mg	11.2% 47mg	420mg per day for Men 19-50 years
Manganese	5.04% 0.12mg	13% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.2% 78.7mg	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	0.18% 2.65mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.07% 76.6g	0.088% 3.24g	3700g per day for Men 19-50 years

Canned Beans VS Black Turtle Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Beans or Black Turtle Beans?

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

• 100 kcal of Raw Black Turtle Beans contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 10.3 times more Vitamin B9 than Canned Beans with Salt.
• Both Canned Beans and Black Turtle Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• Both Canned Beans with Salt as well as Raw Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Canned Beans have 5.6 times more Selenium, 137.4 times more Sodium, 3.7 times more Zinc and 23.6 times more Water than Black Turtle Beans.
• While 100 kcal of Raw Black Turtle Beans contain 1.3 times more Calcium, 1.9 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Potassium than Canned Beans with Salt.
• 100 calories of Black Turtle Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Beans have 1.2 times more Carbohydrate and 13.5 times more Sugars than Black Turtle Beans.
• While 100 kcal of Raw Black Turtle Beans contain 3.3 times more Omega 3 than Canned Beans with Salt.
• Both Canned Beans and Black Turtle Beans offer comparable quantities of Energy, Fiber and Protein per 100 calories.
• 100 calories of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in 100 calories.