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Comparing Nutrients in 100 calories Canned Black Turtle BeansVSBroccoli

Weight per 100 calories

Canned Black Turtle Beans
110g
Broccoli
294g

Canned Black Turtle Beans have 2.7 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Canned Black Turtle Beans or Broccoli?

Macros Ratio

ProteinsFatsCarbs


Canned Black Turtle Beans
26%
3%
71%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

Canned Black Turtle BeansvsBroccoli
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.33%
Fat
1.13%
0.32 gvs1.1 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
12%
Protein
15%
6.63 gvs8.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
14%
Carbohydrate
15%
18 gvs19.5 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.34%
Sugars
6.9%
0.25 gvs5 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
20%
Fiber
20%
7.6 gvs7.65 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.25%
Saturated Fat
1.06%
0.08 gvs0.34 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
3.75%
Omega 3
12%
0.06 gvs0.19 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.41%
Omega 6
0.82%
0.07 gvs0.14 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.24%
Water
7.1%
83 gvs263 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Canned Black Turtle BeansvsBroccoli
0%
Vitamin A
10%
0 μgvs91 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
12.5%
Thiamine
17.5%
0.15 mgvs0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
10%
Vitamin B2
26%
0.13 mgvs0.34 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
4.25%
Vitamin B3
11.8%
0.68 mgvs1.88 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
4.6%
Vitamin B6
39%
0.06 mgvs0.51 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
3.3%
Vitamin C
291%
2.97 mgvs262 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
4.53%
Vitamin E
15%
0.68 mgvs2.3 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.1%
Vitamin K
249%
2.53 μgvs299 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
16.8%
Folate
46%
67 μgvs185 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Canned Black Turtle BeansvsBroccoli
3.8%
Calcium
14%
38 mgvs138 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
23%
Copper
15.6%
0.21 mgvs0.14 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
26%
Iron
27%
2.1 mgvs2.15 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
9.05%
Magnesium
14.7%
38 mgvs61.8 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
11%
Manganese
27%
0.26 mgvs0.62 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
17%
Phosphorus
27.7%
119 mgvs194 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
9.94%
Potassium
27%
338 mgvs929 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
2.6%
Selenium
13%
1.43 μgvs7.35 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
28%
Sodium
6.47%
422 mgvs97 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
5.36%
Zinc
11%
0.59 mgvs1.2 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Black Turtle Beans vs Broccoli:
Raw Broccoli contains 1.4 times more Thiamine, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 8.5 times more Vitamin B6, 88.2 times more Vitamin C, 3.4 times more Vitamin E, 118.2 times more Vitamin K and 2.8 times more Folate than Canned Black Turtle Beans.

Comparing minerals per 100 calories for Canned Black Turtle Beans vs Broccoli:
Canned Black Turtle Beans have 1.5 times more Copper and 4.4 times more Sodium than Raw Broccoli. While Raw Broccoli contains 3.6 times more Calcium, 1.6 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium, 5.1 times more Selenium and 2 times more Zinc than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Raw Broccoli have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Raw Broccoli contains 3.4 times more Fat, 1.3 times more Protein, 20 times more Sugars, 4.3 times more Saturated Fat, 3.2 times more Omega 3 and 3.2 times more Water than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.Both Canned Black Turtle Beans as well as Raw Broccoli have insufficient amounts of Omega 6 in 100 kcal.




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