Comparing Nutrients in 5 ounces Almonds VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Almonds	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.57% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	18% 23.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.45% 0.33g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	21.6% 86.5μg	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	4.25% 3.83mg	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	242% 36.3mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	38% 381mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	30.2% 0.27mg	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	65.7% 5.26mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	14.4% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Canned Black Turtle Beans:

• Almonds have 1.5 times more Vitamin B1, 9.5 times more Vitamin B2, 5.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 41.3 times more Vitamin E than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Canned Black Turtle Beans:

• Almonds have 7.7 times more Calcium, 5.4 times more Copper, 2 times more Iron, 7.7 times more Magnesium, 9.4 times more Manganese, 4.5 times more Phosphorus, 2.4 times more Potassium, 3.2 times more Selenium and 5.8 times more Zinc than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 384 times more Sodium and 17.2 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 6.4 times more Energy, 172.2 times more Fat, 50.7 times more Saturated Fat, 181.2 times more Omega 6, 1.3 times more Carbohydrate, 18.9 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than Canned Black Turtle Beans.
• While Canned Black Turtle Beans contain 19 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Black Turtle Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.