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Comparing Nutrients in 100 grams Canned Black Turtle BeansVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans
26%
3%
71%
Frozen Broccoli Spears
33%
8%
59%
100 g ▼

Macro Nutrients

3.14%91kcal
Energy
1%29kcal
91 kcalvs29 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.3%0.29g
Fat
0.35%0.34g
0.29 gvs0.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.23%0.075g
Saturated Fat
0.16%0.052g
0.075 gvs0.052 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
3.56%0.057g
Omega 3
7.8%0.13g
0.057 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.4%0.068g
Omega 6
0.22%0.037g
0.068 gvs0.037 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
12.7%16.6g
Carbohydrate
4.1%5.35g
16.6 gvs5.35 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.32%0.23g
Sugars
2.03%1.47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.23 gvs1.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
18%6.9g
Fiber
7.9%3g
6.9 gvs3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
10.8%6.03g
Protein
5.46%3.06g
6.03 gvs3.06 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
6.33%57μg
RAE, retinol activity equivalents
0 μgvs57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
11.7%0.14mg
Vitamin B1
6%0.072mg
Thiamine
0.14 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
9.23%0.12mg
Vitamin B2
8.77%0.11mg
Riboflavin
0.12 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
3.88%0.62mg
Vitamin B3
2.9%0.46mg
Niacin, nicotinic acid, niacinamide
0.62 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.68%0.18mg
Vitamin B5
4.84%0.24mg
Pantothenic acid
0.18 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
4.23%0.055mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.055 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
15.3%61μg
Vitamin B9
23.5%94μg
Folates and Folic Acid
61 μgvs94 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
3%2.7mg
Vitamin C
76%68.3mg
Ascorbic acid
2.7 mgvs68.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
4.13%0.62mg
Vitamin E
9%1.35mg
Tocopherols and Tocotrienols
0.62 mgvs1.35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
1.9%2.3μg
Vitamin K
84.5%101μg
Phytomenadione or phylloquinone
2.3 μgvs101 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.5%35mg
Calcium
4.1%41mg
35 mgvs41 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
21.3%0.19mg
Copper
4%0.036mg
0.19 mgvs0.036 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
23.8%1.9mg
Iron
9%0.72mg
1.9 mgvs0.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
8.33%35mg
Magnesium
3.8%16mg
35 mgvs16 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
10%0.23mg
Manganese
11%0.26mg
0.23 mgvs0.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
15.4%108mg
Phosphorus
8.43%59mg
108 mgvs59 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
9.06%308mg
Potassium
7.35%250mg
308 mgvs250 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
2.36%1.3μg
Selenium
3.45%1.9μg
1.3 μgvs1.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
25.6%384mg
Sodium
1.13%17mg
384 mgvs17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
4.9%0.54mg
Zinc
3.1%0.34mg
0.54 mgvs0.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.04%75.6g
Water
2.45%91g
75.6 gvs91 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 grams of Canned Black Turtle Beans vs Frozen Broccoli Spears:
Comparing minerals per 100 grams for Canned Black Turtle Beans vs Frozen Broccoli Spears:
Comparison of macro-nutrients per 100 grams:



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