Comparing Nutrients in 100 calories Boiled Black Turtle Beans with Salt VS Canned Great Northern Beans low Salt

Weight per 100 calories

• Boiled Black Turtle Beans with Salt: 77g
• Canned Great Northern Beans low Salt: 87.7g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Black Turtle Beans with Salt or Canned Great Northern Beans low Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans with Salt	25%	2%	73%
Canned Great Northern Beans low Salt	25%	3%	72%

Macro Nutrients

	Boiled Black Turtle Beans with Salt	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	3.27% 0.052g	3.95% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	0.34% 0.25g	1.7% 1.24g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11.5% 6.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans with Salt	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	4.05% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	2.53% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.56% 0.059mg	7.15% 0.093mg	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	16.5% 66μg	17.8% 71μg	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	1.27% 1.14mg	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	4.46% 0.67mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	2.2% 2.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans with Salt	Canned Great Northern Beans low Salt	Recommended Dietary Allowance
Calcium	4.23% 42.3mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	15.6% 0.14mg	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	27.4% 2.2mg	17.2% 1.38mg	8mg per day for Men 19-50 years
Magnesium	8.97% 37.7mg	10.7% 44.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	15.6% 0.36mg	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	16.7% 117mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	9.06% 308mg	3400mg per day for Men 19-50 years
Selenium	1.68% 0.92μg	6.54% 3.6μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	10.4% 155mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.66% 61.3g	3700g per day for Men 19-50 years

Boiled Black Turtle Beans With Salt VS Canned Great Northern Beans Low Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Black Turtle Beans with Salt or Canned Great Northern Beans low Salt?

Lets compare vitamin content per 100 calories of Boiled Black Turtle Beans with Salt vs Canned Great Northern Beans low Salt:

• 100 calories of Boiled Black Turtle Beans with Salt have 1.4 times more Vitamin B1 than Canned Great Northern Beans low Salt.
• While 100 kcal of Canned Great Northern Beans low Salt contain 1.6 times more Vitamin B6 than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Great Northern Beans low Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 100 calories.
• Both Boiled Black Turtle Beans with Salt as well as Canned Great Northern Beans low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Black Turtle Beans with Salt vs Canned Great Northern Beans low Salt:

• 100 calories of Boiled Black Turtle Beans with Salt have 1.5 times more Copper and 1.6 times more Iron than Canned Great Northern Beans low Salt.
• While 100 kcal of Canned Great Northern Beans low Salt contain 1.4 times more Manganese and 3.9 times more Selenium than Boiled Black Turtle Beans with Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Great Northern Beans low Salt contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 100 calories.
• 100 calories of Boiled Black Turtle Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Black Turtle Beans with Salt have 1.5 times more Fiber than Canned Great Northern Beans low Salt.
• Both Boiled Black Turtle Beans with Salt and Canned Great Northern Beans low Salt offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 100 calories.
• Both Boiled Black Turtle Beans with Salt as well as Canned Great Northern Beans low Salt provide inadequate amounts of Omega 6 in 100 calories.