Comparing Nutrients in 500 calories Canned Black Turtle BeansVS Almond paste

Weight per 500 calories

Canned Black Turtle Beans

550g

Almond paste

109g

Almond paste has 5 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 500 calories - Canned Black Turtle Beans or Almond paste?

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans

26%

71%

Almond paste

52%

40%

500 kcal ▼

Macro Nutrients

Canned Black Turtle Beansvs Almond paste

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.64%1.6g

Fat

31.2%30.3g

1.6 gvs30.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.3%0.41g

Saturated Fat

8.97%2.87g

0.41 gvs2.87 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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19.6%0.31g

Omega 3

13.6%0.22g

0.31 gvs0.22 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.2%0.37g

Omega 6

36%6.1g

0.37 gvs6.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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70%91g

Carbohydrate

40%52g

91 gvs52 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.74%1.26g

Sugars

54.6%39.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.26 gvs39.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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100%38g

Fiber

13.8%5.24g

38 gvs5.24 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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59%33g

Protein

17.5%9.83g

33 gvs9.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Black Turtle Beansvs Almond paste

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 .

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64%0.77mg

Vitamin B1

7.46%0.09mg

Thiamine

0.77 mgvs0.09 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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50.7%0.66mg

Vitamin B2

34.8%0.45mg

Riboflavin

0.66 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.3%3.4mg

Vitamin B3

9.7%1.55mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs1.55 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.2%1mg

Vitamin B5

2.47%0.12mg

Pantothenic acid

1 mgvs0.12 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.2%0.3mg

Vitamin B6

3.02%0.039mg

Pyridoxine

0.3 mgvs0.039 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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83.8%335μg

Vitamin B9

20%79.7μg

Folates and Folic Acid

335 μgvs79.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16.5%15mg

Vitamin C

0.12%0.11mg

Ascorbic acid

15 mgvs0.11 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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22.7%3.4mg

Vitamin E

99%14.8mg

Tocopherols and Tocotrienols

3.4 mgvs14.8 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.5%12.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.6 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Black Turtle Beansvs Almond paste

19.2%192mg

Calcium

18.8%188mg

192 mgvs188 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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117%1.05mg

Copper

55%0.5mg

1.05 mgvs0.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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130%10.4mg

Iron

22%1.75mg

10.4 mgvs1.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.8%192mg

Magnesium

33.8%142mg

192 mgvs142 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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55.7%1.3mg

Manganese

40.6%0.93mg

1.3 mgvs0.93 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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84.8%593mg

Phosphorus

40.2%282mg

593 mgvs282 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.8%1692mg

Potassium

10%343mg

1692 mgvs343 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.14μg

Selenium

8.34%4.6μg

7.14 μgvs4.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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141%2110mg

Sodium

0.66%9.83mg

2110 mgvs9.83 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.97mg

Zinc

14.7%1.6mg

2.97 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.2%416g

Water

0.42%15.4g

416 gvs15.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Black Turtle Beans vs Almond paste:

Canned Black Turtle Beans have 8.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 8.2 times more Vitamin B5, 7.7 times more Vitamin B6, 4.2 times more Vitamin B9, 135.9 times more Vitamin C and more Vitamin K than Almond paste.
While Almond paste contains 4.3 times more Vitamin E than Canned Black Turtle Beans.
Both Canned Black Turtle Beans as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Black Turtle Beans vs Almond paste:

Canned Black Turtle Beans have 2.1 times more Copper, 6 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 4.9 times more Potassium, 1.6 times more Selenium, 214.7 times more Sodium, 1.8 times more Zinc and 27 times more Water than Almond paste.
Both Canned Black Turtle Beans and Almond paste have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Black Turtle Beans have 1.4 times more Omega 3, 1.7 times more Carbohydrate, 7.2 times more Fiber and 3.4 times more Protein than Almond paste.
While Almond paste contains 19 times more Fat, 7 times more Saturated Fat, 16.3 times more Omega 6 and 31.3 times more Sugars than Canned Black Turtle Beans.
Both Canned Black Turtle Beans and Almond paste have similar amounts of Energy per 500 kcal.
Both Canned Black Turtle Beans as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Black Turtle BeansVS Cranberry BeansAlmond pasteVS Cranberry BeansCanned Black Turtle BeansVS Dried BeechnutsAlmond pasteVS Dried Beechnuts

Compare Foods

Comparing Nutrients in 500 calories Canned Black Turtle BeansVS Almond paste

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Black Turtle Beans or Almond paste?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: