Comparing Nutrients in 14 ounces Roasted Almonds VS Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Roasted Almonds	Black Turtle Beans	Recommended Dietary Allowance
Energy	82% 2373kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	193% 251g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	11.6% 8.4g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	162% 61.5g	38g per day for Men 19-50 years
Protein	149% 83g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	87.3% 1.14mg	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	54.6% 218μg	441% 1762μg	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	632% 95mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Black Turtle Beans	Recommended Dietary Allowance
Calcium	106% 1064mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	441% 3.97mg	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	185% 15mg	432% 34.5mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	173% 3.97mg	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	267% 1869mg	249% 1746mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	175% 5953mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.18% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Black Turtle Beans:

• Dry Roasted Almonds have 6.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 113.8 times more Vitamin E than Raw Black Turtle Beans.
• While Raw Black Turtle Beans contain 11.7 times more Vitamin B1, 2.8 times more Vitamin B5, 2.1 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Black Turtle Beans:

• Dry Roasted Almonds have 1.7 times more Calcium, 1.7 times more Magnesium, 2.2 times more Manganese and 1.5 times more Zinc than Raw Black Turtle Beans.
• While Raw Black Turtle Beans contain 2.3 times more Iron, 2.1 times more Potassium and 1.6 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Black Turtle Beans have similar amounts of Copper and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.8 times more Energy, 58.4 times more Fat, 17.6 times more Saturated Fat, 61.4 times more Omega 6 and 2.3 times more Sugars than Raw Black Turtle Beans.
• While Raw Black Turtle Beans contain 17.6 times more Omega 3, 3 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Black Turtle Beans have similar amounts of Protein per 14 oz.
• Both Dry Roasted Almonds as well as Raw Black Turtle Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.