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Comparing Nutrients in 300 calories Canned Black Turtle BeansVS Blanched Almonds

Weight per 300 calories

Canned Black Turtle Beans
330g
Blanched Almonds
50.8g

Blanched Almonds have 6.5 times more energy per unit of mass than Canned Black Turtle Beans, which is very high in comparison to other foods. Canned Black Turtle Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Black Turtle Beans or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans
26%
3%
71%
Blanched Almonds
14%
75%
11%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.99%0.96g
Fat
27.5%26.7g
0.96 gvs26.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.77%0.25g
Saturated Fat
6.3%2g
0.25 gvs2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
11.7%0.19g
Omega 3
0.13%0.002g
0.19 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.3%0.22g
Omega 6
37%6.3g
0.22 gvs6.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
42%54.6g
Carbohydrate
7.3%9.5g
54.6 gvs9.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.05%0.76g
Sugars
3.25%2.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.76 gvs2.35 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
%0.015g
NA gvs0.015 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%2.27g
NA gvs2.27 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
60%22.7g
Fiber
13.2%5.03g
22.7 gvs5.03 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
35.5%20g
Protein
19.4%11g
20 gvs11 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
38.5%0.46mg
Vitamin B1
8.1%0.097mg
Thiamine
0.46 mgvs0.097 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
30.4%0.4mg
Vitamin B2
28%0.36mg
Riboflavin
0.4 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
12.8%2.04mg
Vitamin B3
11%1.78mg
Niacin, nicotinic acid, niacinamide
2.04 mgvs1.78 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
12%0.61mg
Vitamin B5
3.2%0.16mg
Pantothenic acid
0.61 mgvs0.16 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
14%0.18mg
Vitamin B6
4.5%0.058mg
Pyridoxine
0.18 mgvs0.058 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
50.3%201μg
Vitamin B9
6.23%25μg
Folates and Folic Acid
201 μgvs25 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
9.9%8.9mg
Vitamin C
0%0mg
Ascorbic acid
8.9 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
13.6%2.04mg
Vitamin E
80.5%12mg
Tocopherols and Tocotrienols
2.04 mgvs12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
6.3%7.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11.5%115mg
Calcium
12%120mg
115 mgvs120 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
70.3%0.63mg
Copper
58%0.52mg
0.63 mgvs0.52 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
78.3%6.26mg
Iron
21%1.67mg
6.26 mgvs1.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
27.5%115mg
Magnesium
32.4%136mg
115 mgvs136 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
33.4%0.77mg
Manganese
40.6%0.93mg
0.77 mgvs0.93 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
51%356mg
Phosphorus
35%245mg
356 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
30%1015mg
Potassium
9.86%335mg
1015 mgvs335 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
7.8%4.3μg
Selenium
2.96%1.63μg
4.3 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
84.4%1266mg
Sodium
0.64%9.66mg
1266 mgvs9.66 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
16%1.8mg
Zinc
13.7%1.5mg
1.8 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
6.74%249g
Water
0.062%2.3g
249 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Canned Black Turtle Beans vs Blanched Almonds:
Comparing minerals per 300 calories for Canned Black Turtle Beans vs Blanched Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: