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Comparing Nutrients in 1 pound Canned Black Turtle BeansVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans
26%
3%
71%
Blanched Almonds
14%
75%
11%
1 lb ▼

Macro Nutrients

14.2%413kcal
Energy
92%2676kcal
413 kcalvs2676 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.36%1.3g
Fat
246%238g
1.3 gvs238 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.06%0.34g
Saturated Fat
56%18g
0.34 gvs18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
16%0.26g
Omega 3
1.13%0.018g
0.26 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.8%0.31g
Omega 6
330%56g
0.31 gvs56 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g
Carbohydrate
65%84.7g
75 gvs84.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.44%1.04g
Sugars
29%21g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.04 gvs21 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.14g
NA gvs0.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%20.2g
NA gvs20.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
82.4%31.3g
Fiber
118%45g
31.3 gvs45 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
49%27.4g
Protein
173%97g
27.4 gvs97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
53%0.64mg
Vitamin B1
72%0.87mg
Thiamine
0.64 mgvs0.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
42%0.54mg
Vitamin B2
248%3.23mg
Riboflavin
0.54 mgvs3.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
17.6%2.8mg
Vitamin B3
99%16mg
Niacin, nicotinic acid, niacinamide
2.8 mgvs16 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
16.7%0.83mg
Vitamin B5
28.5%1.42mg
Pantothenic acid
0.83 mgvs1.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
19%0.25mg
Vitamin B6
40%0.52mg
Pyridoxine
0.25 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
69%277μg
Vitamin B9
55.6%222μg
Folates and Folic Acid
277 μgvs222 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
13.6%12.2mg
Vitamin C
0%0mg
Ascorbic acid
12.2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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18.7%2.8mg
Vitamin E
718%108mg
Tocopherols and Tocotrienols
2.8 mgvs108 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
8.7%10.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
10.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16%159mg
Calcium
107%1070mg
159 mgvs1070 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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97%0.87mg
Copper
518%4.66mg
0.87 mgvs4.66 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
108%8.6mg
Iron
186%15mg
8.6 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.8%159mg
Magnesium
289%1216mg
159 mgvs1216 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
46%1.06mg
Manganese
362%8.32mg
1.06 mgvs8.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
70%490mg
Phosphorus
312%2182mg
490 mgvs2182 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
41%1397mg
Potassium
88%2989mg
1397 mgvs2989 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
10.7%5.9μg
Selenium
26.4%14.5μg
5.9 μgvs14.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
116%1742mg
Sodium
5.75%86mg
1742 mgvs86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
22.3%2.45mg
Zinc
122%13.5mg
2.45 mgvs13.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
9.27%343g
Water
0.55%20.5g
343 gvs20.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Canned Black Turtle Beans vs Blanched Almonds:
Comparing minerals per 1 pound for Canned Black Turtle Beans vs Blanched Almonds:
Comparison of macro-nutrients per 1 pound:



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