Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Almonds	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	41.5% 1205kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	25.3% 33g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	0.63% 0.46g	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% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	36% 13.7g	38g per day for Men 19-50 years
Protein	75.2% 42g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	15.2% 0.18mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	8.4% 0.11mg	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	13.4% 53.6μg	30.3% 121μg	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	5.95% 5.36mg	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	344% 51.5mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	57.7% 577mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	42.3% 0.38mg	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	91% 7.3mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	20% 0.46mg	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	132% 925mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Black Turtle Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Canned Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Canned Black Turtle Beans:

• 7 ounces of Oil Roasted Almonds have 6.5 times more Vitamin B2, 5.9 times more Vitamin B3, 1.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 41.9 times more Vitamin E than Canned Black Turtle Beans.
• While 7 oz of Canned Black Turtle Beans contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Canned Black Turtle Beans:

• 7 ounces of Oil Roasted Almonds have 8.3 times more Calcium, 5 times more Copper, 1.9 times more Iron, 7.8 times more Magnesium, 10.6 times more Manganese, 4.3 times more Phosphorus, 2.3 times more Potassium, 3.2 times more Selenium and 5.7 times more Zinc than Canned Black Turtle Beans.
• While 7 oz of Canned Black Turtle Beans contain 384 times more Sodium and 27 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 6.7 times more Energy, 190.2 times more Fat, 56.1 times more Saturated Fat, 198.8 times more Omega 6, 19.8 times more Sugars, 1.5 times more Fiber and 3.5 times more Protein than Canned Black Turtle Beans.
• While 7 oz of Canned Black Turtle Beans contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Black Turtle Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Canned Black Turtle Beans provide inadequate amounts of Omega 6