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Comparing Nutrients in 7 ounces Canned Black Turtle BeansVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans
26%
3%
71%
Blanched Almonds
14%
75%
11%
7 oz ▼

Macro Nutrients

6.23%181kcal
Energy
40.4%1171kcal
181 kcalvs1171 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.59%0.58g
Fat
107%104g
0.58 gvs104 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.47%0.15g
Saturated Fat
24.5%7.84g
0.15 gvs7.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
7.07%0.11g
Omega 3
0.5%0.008g
0.11 gvs0.008 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.79%0.13g
Omega 6
144%24.5g
0.13 gvs24.5 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
25.3%33g
Carbohydrate
28.5%37g
33 gvs37 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.63%0.46g
Sugars
12.7%9.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.46 gvs9.2 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
%0.06g
NA gvs0.06 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%8.85g
NA gvs8.85 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
36%13.7g
Fiber
51.7%19.6g
13.7 gvs19.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
21.4%12g
Protein
76%42.5g
12 gvs42.5 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
23%0.28mg
Vitamin B1
31.6%0.38mg
Thiamine
0.28 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
18.3%0.24mg
Vitamin B2
109%1.4mg
Riboflavin
0.24 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
7.7%1.23mg
Vitamin B3
43.4%6.95mg
Niacin, nicotinic acid, niacinamide
1.23 mgvs6.95 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
7.3%0.37mg
Vitamin B5
12.5%0.62mg
Pantothenic acid
0.37 mgvs0.62 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
8.4%0.11mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.11 mgvs0.23 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
30.3%121μg
Vitamin B9
24.3%97μg
Folates and Folic Acid
121 μgvs97 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
5.95%5.36mg
Vitamin C
0%0mg
Ascorbic acid
5.36 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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8.2%1.23mg
Vitamin E
314%47mg
Tocopherols and Tocotrienols
1.23 mgvs47 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
3.8%4.56μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
4.56 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.95%69.5mg
Calcium
47%468mg
69.5 mgvs468 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
42.3%0.38mg
Copper
226%2.04mg
0.38 mgvs2.04 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
47%3.77mg
Iron
81.4%6.5mg
3.77 mgvs6.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
16.5%69.5mg
Magnesium
127%532mg
69.5 mgvs532 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
20%0.46mg
Manganese
158%3.64mg
0.46 mgvs3.64 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
30.6%214mg
Phosphorus
136%955mg
214 mgvs955 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
18%611mg
Potassium
38.5%1308mg
611 mgvs1308 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
4.7%2.58μg
Selenium
11.5%6.35μg
2.58 μgvs6.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
51%762mg
Sodium
2.5%37.7mg
762 mgvs37.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.74%1.07mg
Zinc
53.6%5.9mg
1.07 mgvs5.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
4.06%150g
Water
0.24%8.95g
150 gvs8.95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Canned Black Turtle Beans vs Blanched Almonds:
Comparing minerals per 7 ounces for Canned Black Turtle Beans vs Blanched Almonds:
Comparison of macro-nutrients per 7 ounces:



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