Comparing Nutrients in 500 calories Canned Beans VS Black Turtle Beans

Weight per 500 calories

• Canned Beans: 532g
• Black Turtle Beans: 148g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	1.83% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	71.8% 93g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	4.3% 3.13g	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	11.4% 8.3g	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	% 8.46g	NA	g per day for Men 19-50 years
Sucrose	% 25.5g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	60% 23g	38g per day for Men 19-50 years
Protein	45% 25.3g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	2.96% 26.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.6% 0.51mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	32.4% 0.42mg	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% 64μg	164% 655μg	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	5.3% 0.8mg	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.55% 4.26μg	6.9% 8.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Black Turtle Beans	Recommended Dietary Allowance
Calcium	18% 181mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	164% 1.47mg	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	79% 6.33mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	34% 144mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	64% 1.47mg	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	56.2% 394mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	65% 2212mg	3400mg per day for Men 19-50 years
Selenium	48.4% 26.6μg	8.6% 4.7μg	55μg per day for Men 19-50 years
Sodium	122% 1824mg	0.88% 13.3mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	10.4% 383g	0.44% 16.2g	3700g per day for Men 19-50 years

Canned Beans VS Black Turtle Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Beans or Black Turtle Beans?

Lets compare vitamin content per 500 calories of Canned Beans vs Black Turtle Beans:

• 500 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 500 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 500 calories.

Comparing minerals per 500 calories for Canned Beans vs Black Turtle Beans:

• 500 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 500 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.
• 500 calories of Black Turtle Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Beans have 1.2 times more Carbohydrate and 13.5 times more Sugars than Black Turtle Beans.
• While 500 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 500 calories.
• 500 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 500 calories.