Comparing Nutrients in 1 pound Canned Black Turtle Beans VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Black Turtle Beans	Almond paste	Recommended Dietary Allowance
Energy	14.2% 413kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	167% 217g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	227% 164g	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	82.4% 31.3g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	49% 27.4g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Canned 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	53% 0.64mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	12.6% 0.16mg	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	69% 277μg	82.8% 331μg	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	13.6% 12.2mg	0.5% 0.45mg	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	18.7% 2.8mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Almond paste	Recommended Dietary Allowance
Calcium	16% 159mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	229% 2.06mg	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	108% 8.6mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	169% 3.9mg	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	70% 490mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	116% 1742mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	9.27% 343g	1.73% 64g	3700g per day for Men 19-50 years

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

• Canned Black Turtle Beans have 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 27 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 3.5 times more Vitamin B2, 2.3 times more Vitamin B3 and 21.8 times more Vitamin E than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Almond paste have similar amounts of Vitamin B9 per 1 lb.
• Both Canned Black Turtle Beans as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Black Turtle Beans have 42.7 times more Sodium and 5.4 times more Water than Almond paste.
• While Almond paste contains 4.9 times more Calcium, 2.4 times more Copper, 3.7 times more Magnesium, 3.7 times more Manganese, 2.4 times more Phosphorus, 3.2 times more Selenium and 2.7 times more Zinc than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Almond paste have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Black Turtle Beans have 1.4 times more Fiber than Almond paste.
• While Almond paste contains 5 times more Energy, 95.7 times more Fat, 35.1 times more Saturated Fat, 3.5 times more Omega 3, 82 times more Omega 6, 2.9 times more Carbohydrate, 157.6 times more Sugars and 1.5 times more Protein than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.