Comparing Nutrients in 1 kilogram Black Turtle Beans VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Almond paste	8%	52%	40%

Macro Nutrients

	Black Turtle Beans	Almond paste	Recommended Dietary Allowance
Energy	117% 3390kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 633g	368% 478g	130g per day for Men 19-50 years
Sugars	29.2% 21g	500% 363g	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	408% 155g	126% 48g	38g per day for Men 19-50 years
Protein	379% 213g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	27.7% 0.36mg	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	1110% 4440μg	183% 730μg	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	1.1% 1mg	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	14% 2.1mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Almond paste	Recommended Dietary Allowance
Calcium	160% 1600mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	504% 4.54mg	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	1088% 87mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	372% 8.56mg	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	629% 4400mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	441% 15000mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	135% 15mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Turtle Beans VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Turtle Beans versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Black Turtle Beans vs Almond paste:

• 1 kilogram of Black Turtle Beans has 11 times more Vitamin B1, 1.4 times more Vitamin B3, 8 times more Vitamin B5, 7.9 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 2.1 times more Vitamin B2 and 64.5 times more Vitamin E than Raw Black Turtle Beans.
• 1 kilogram of Black Turtle Beans have insufficient amounts of Vitamin E
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Raw Black Turtle Beans as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Black Turtle Beans vs Almond paste:

• 1 kilogram of Black Turtle Beans has 2.2 times more Copper, 5.4 times more Iron, 1.2 times more Magnesium, 1.7 times more Phosphorus, 4.8 times more Potassium and 1.5 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Selenium than Raw Black Turtle Beans.
• Both Black Turtle Beans and Almond paste contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Turtle Beans has 1.3 times more Carbohydrate, 3.2 times more Fiber and 2.4 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 1.4 times more Energy, 30.8 times more Fat, 11.3 times more Saturated Fat, 26.4 times more Omega 6 and 17.1 times more Sugars than Raw Black Turtle Beans.
• Both Black Turtle Beans and Almond paste offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Black Turtle Beans provide inadequate amounts of Omega 6