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Comparing Nutrients in 5 ounces Canned Black Turtle BeansVS Almonds

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans
26%
3%
71%
Almonds
14%
72%
14%
5 oz ▼

Macro Nutrients

4.45%129kcal
Energy
28.3%821kcal
129 kcalvs821 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.42%0.41g
Fat
73%70.8g
0.41 gvs70.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.33%0.11g
Saturated Fat
17%5.4g
0.11 gvs5.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
5.05%0.081g
Omega 3
0.27%0.004g
0.081 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.57%0.096g
Omega 6
103%17.5g
0.096 gvs17.5 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
18%23.5g
Carbohydrate
23.5%30.5g
23.5 gvs30.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.45%0.33g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.33 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.22%0.16g
≤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 gvs0.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.24g
NA gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%5.6g
NA gvs5.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
25.7%9.8g
Fiber
46.6%17.7g
9.8 gvs17.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
15.3%8.55g
Protein
53.5%30g
8.55 gvs30 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
16.5%0.2mg
Vitamin B1
24.2%0.29mg
Thiamine
0.2 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
13%0.17mg
Vitamin B2
124%1.6mg
Riboflavin
0.17 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
5.5%0.88mg
Vitamin B3
32%5.13mg
Niacin, nicotinic acid, niacinamide
0.88 mgvs5.13 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
5.2%0.26mg
Vitamin B5
13.4%0.67mg
Pantothenic acid
0.26 mgvs0.67 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
6%0.078mg
Vitamin B6
15%0.19mg
Pyridoxine
0.078 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
269%80.8μg
Biotin
NA μgvs80.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
21.6%86.5μg
Vitamin B9
15.6%62.4μg
Folates and Folic Acid
86.5 μgvs62.4 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
4.25%3.83mg
Vitamin C
0%0mg
Ascorbic acid
3.83 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
5.86%0.88mg
Vitamin E
242%36.3mg
Tocopherols and Tocotrienols
0.88 mgvs36.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.7%3.26μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.26 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.96%49.6mg
Calcium
38%381mg
49.6 mgvs381 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
30.2%0.27mg
Copper
162%1.46mg
0.27 mgvs1.46 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
33.7%2.7mg
Iron
65.7%5.26mg
2.7 mgvs5.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
12%49.6mg
Magnesium
91%383mg
49.6 mgvs383 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
14.4%0.33mg
Manganese
134%3.1mg
0.33 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
143%64.2μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs64.2 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
22%153mg
Phosphorus
97%682mg
153 mgvs682 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
13%437mg
Potassium
30.6%1039mg
437 mgvs1039 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
3.35%1.84μg
Selenium
10.6%5.8μg
1.84 μgvs5.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
36.3%544mg
Sodium
0.094%1.4mg
544 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
6.96%0.77mg
Zinc
40.2%4.42mg
0.77 mgvs4.42 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.9%107g
Water
0.17%6.25g
107 gvs6.25 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 5 ounces of Canned Black Turtle Beans vs Almonds:
Comparing minerals per 5 ounces for Canned Black Turtle Beans vs Almonds:
Comparison of macro-nutrients per 5 ounces:



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