Comparing Nutrients in 500 calories Black Turtle Beans VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Black Turtle Beans: 148g
• Canned Red Kidney Beans with Liquids: 617g

Black Turtle Beans have 4.2 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Black Turtle Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.83% 0.31g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.8% 93g	70.4% 92g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	15.8% 11.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	60% 23g	70% 26.5g	38g per day for Men 19-50 years
Protein	56% 31.3g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	38% 0.49mg	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	164% 655μg	35.5% 142μg	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	5.5% 4.94mg	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	2.06% 0.31mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.26μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	23.6% 236mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	164% 1.47mg	101% 0.91mg	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	160% 13mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	93% 649mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	65% 2212mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.7μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.88% 13.3mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	13% 481g	3700g per day for Men 19-50 years

Black Turtle Beans VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Black Turtle Beans vs Canned Red Kidney Beans with Liquids:

• 500 calories of Black Turtle Beans have 2 times more Vitamin B1, 1.7 times more Vitamin B5 and 4.6 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Vitamin B2 and 3.1 times more Vitamin K than Raw Black Turtle Beans.
• Both Black Turtle Beans and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Black Turtle Beans have insufficient amounts of Vitamin K
• Both Raw Black Turtle Beans as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Black Turtle Beans vs Canned Red Kidney Beans with Liquids:

• 500 calories of Black Turtle Beans have 1.3 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium and 1.4 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Selenium, 119 times more Sodium and 29.7 times more Water than Raw Black Turtle Beans.
• Both Black Turtle Beans and Canned Red Kidney Beans with Liquids contain similar levels of Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of Black Turtle Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.7 times more Sugars than Raw Black Turtle Beans.
• Both Black Turtle Beans and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 calories.
• Both Raw Black Turtle Beans as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.