Comparing Nutrients in 1 pound Canned Black Turtle Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Black Turtle Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	14.2% 413kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	345% 58.7g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	49% 27.4g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Roasted Almonds	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	47.5% 0.62mg	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	62.4% 249μg	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% 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	18.7% 2.8mg	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	116% 1742mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	136% 15mg	11mg per day for Men 19-50 years
Water	9.27% 343g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Black Turtle Beans vs Roasted Almonds:

• Canned Black Turtle Beans have 1.8 times more Vitamin B1, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10 times more Vitamin B2, 5.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 38.5 times more Vitamin E than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Dry Roasted Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Canned Black Turtle Beans as well as Dry Roasted Almonds 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 Roasted Almonds:

• Canned Black Turtle Beans have 128 times more Sodium and 31.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.7 times more Calcium, 5.7 times more Copper, 2 times more Iron, 8 times more Magnesium, 9.6 times more Manganese, 4.4 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium and 6.1 times more Zinc than Canned Black Turtle Beans.

Comparison of macro-nutrients per 1 pound:

• Canned Black Turtle Beans have 5.7 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.6 times more Energy, 181.2 times more Fat, 54.6 times more Saturated Fat, 190.4 times more Omega 6, 1.3 times more Carbohydrate, 21.1 times more Sugars, 1.6 times more Fiber and 3.5 times more Protein than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.