Comparing Nutrients in 100 calories Canned Black Turtle Beans VS Broccoli Raab

Weight per 100 calories

• Canned Black Turtle Beans: 110g
• Broccoli Raab: 455g

Canned Black Turtle Beans have 4.1 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Black Turtle Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	53.7% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	9.97% 13g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	2.4% 1.73g	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	NA	1.07% 0.77g	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	20% 7.6g	32.3% 12.3g	38g per day for Men 19-50 years
Protein	12% 6.63g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	59.8% 0.78mg	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	16.8% 67μg	94% 377μg	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	3.3% 2.97mg	102% 92mg	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	4.54% 0.68mg	49% 7.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	848% 1018μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	21.2% 0.19mg	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	26% 2.1mg	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	9.16% 38.5mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	78% 1.8mg	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	17% 119mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	9.95% 338mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.25% 83g	11.4% 421g	3700g per day for Men 19-50 years

Canned Black Turtle Beans VS Broccoli Raab Nutrients Per 100 Kcal

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

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

• 100 kcal of Raw Broccoli Raab contain more Vitamin A, 4.8 times more Vitamin B1, 4.4 times more Vitamin B2, 8.1 times more Vitamin B3, 7.2 times more Vitamin B5, 12.9 times more Vitamin B6, 5.6 times more Vitamin B9, 30.9 times more Vitamin C, 10.8 times more Vitamin E and 402.8 times more Vitamin K than Canned Black Turtle Beans.
• 100 calories of Canned Black Turtle Beans have insufficient amounts of Vitamin A
• Both Canned Black Turtle Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Canned Black Turtle Beans have 2.8 times more Sodium than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 12.8 times more Calcium, 4.7 times more Iron, 2.6 times more Magnesium, 7 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium, 3.2 times more Selenium, 5.9 times more Zinc and 5.1 times more Water than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Broccoli Raab contain similar levels of Copper per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Black Turtle Beans have 1.4 times more Carbohydrate than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 7 times more Fat, 13.7 times more Omega 3, 6.8 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Broccoli Raab offer comparable quantities of Energy per 100 calories.
• Both Canned Black Turtle Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 calories.