Comparing Nutrients in 300 calories Boiled Black Turtle Beans VS Oil Roasted Almonds

Weight per 300 calories

• Boiled Black Turtle Beans: 231g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 4.7 times more energy per unit of mass than Boiled Black Turtle Beans, which is very high in comparison to other foods. Boiled Black Turtle Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Black Turtle Beans or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Turtle Beans	25%	2%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Black Turtle Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	1% 0.74g	3.1% 2.25g	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% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	50.4% 19g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	33.7% 19g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Turtle Beans	Oil 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	43.3% 0.52mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.94% 0.13mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	4.5% 0.058mg	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	49.6% 198μg	3.34% 13.3μg	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	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	13.4% 2mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.35% 7.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Turtle Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	52.4% 0.47mg	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	82.2% 6.58mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	33% 0.75mg	53% 1.2mg	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	50% 351mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	5.03% 2.77μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.92mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Black Turtle Beans vs Oil Roasted Almonds:

• Boiled Black Turtle Beans have 11.4 times more Vitamin B1, 5.3 times more Vitamin B5, 3 times more Vitamin B6, 14.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Vitamin B2, 1.5 times more Vitamin B3 and 6.4 times more Vitamin E than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Black Turtle Beans vs Oil Roasted Almonds:

• Boiled Black Turtle Beans have 1.3 times more Copper, 3.6 times more Iron, 1.5 times more Phosphorus, 2.9 times more Potassium, 1.4 times more Selenium and 109.6 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Manganese than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Oil Roasted Almonds have similar amounts of Calcium, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Black Turtle Beans have more Omega 3, 6.4 times more Carbohydrate, 3.7 times more Fiber and 1.8 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 33.8 times more Fat, 10.1 times more Saturated Fat, 35.7 times more Omega 6 and 3 times more Sugars than Boiled Black Turtle Beans.
• Both Boiled Black Turtle Beans and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Boiled Black Turtle Beans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.