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Comparing Nutrients in 100 calories Canned Black Turtle BeansVSAlmonds

Weight per 100 calories

Canned Black Turtle Beans
110g
Almonds
17g

Almonds have 6.4 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 100 calories - Canned Black Turtle Beans or Almonds?

Macros Ratio

ProteinsFatsCarbs


Canned Black Turtle Beans
26%
3%
71%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

Canned Black Turtle BeansvsAlmonds
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.33%
Fat
8.9%
0.32 gvs8.62 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
12%
Protein
6.5%
6.63 gvs3.65 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
14%
Carbohydrate
2.86%
18 gvs3.72 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.34%
Sugars
1.03%
0.25 gvs0.75 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
20%
Fiber
5.7%
7.6 gvs2.16 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.25%
Saturated Fat
2.06%
0.08 gvs0.66 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
3.75%
Omega 3
0%
0.06 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.41%
Omega 6
12.5%
0.07 gvs2.13 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.24%
Water
0.02%
83 gvs0.76 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Canned Black Turtle BeansvsAlmonds
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
12.5%
Thiamine
3.33%
0.15 mgvs0.04 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
10%
Vitamin B2
15%
0.13 mgvs0.2 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
4.25%
Vitamin B3
3.88%
0.68 mgvs0.62 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
4.6%
Vitamin B6
1.54%
0.06 mgvs0.02 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
3.3%
Vitamin C
0%
2.97 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
4.53%
Vitamin E
29.5%
0.68 mgvs4.43 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.1%
Vitamin K
0%
2.53 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
16.8%
Folate
1.9%
67 μgvs7.6 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Canned Black Turtle BeansvsAlmonds
3.8%
Calcium
4.6%
38 mgvs46 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
23%
Copper
20%
0.21 mgvs0.18 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
26%
Iron
8%
2.1 mgvs0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
9.05%
Magnesium
11%
38 mgvs46.6 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
11%
Manganese
16.5%
0.26 mgvs0.38 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
17%
Phosphorus
12%
119 mgvs83 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
9.94%
Potassium
3.74%
338 mgvs127 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
2.6%
Selenium
1.3%
1.43 μgvs0.71 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
28%
Sodium
0.01%
422 mgvs0.17 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
5.36%
Zinc
4.9%
0.59 mgvs0.54 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Black Turtle Beans vs Almonds:
Canned Black Turtle Beans have 3.8 times more Thiamine, 3 times more Vitamin B6 and 8.8 times more Folate than Almonds. While Almonds contain 1.5 times more Vitamin B2 and 6.5 times more Vitamin E than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Almonds have similar amounts of Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Canned Black Turtle Beans vs Almonds:
Canned Black Turtle Beans have 3.3 times more Iron, 1.4 times more Phosphorus, 2.7 times more Potassium, 2 times more Selenium and 2482.4 times more Sodium than Almonds. While Almonds contain 1.5 times more Manganese than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Almonds have similar amounts of Calcium, Copper, Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Canned Black Turtle Beans have 1.8 times more Protein, 4.8 times more Carbohydrate, 3.5 times more Fiber and 109.2 times more Water than Almonds. While Almonds contain 26.9 times more Fat, 3 times more Sugars, 8.3 times more Saturated Fat and 30.4 times more Omega 6 than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Almonds have similar amounts of Energy per 100 kcal.




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