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Compare Nutrients in 100 grams Canned Black Turtle BeansVS Almonds

Macros Ratio

ProteinsFatsCarbs

Canned Black Turtle Beans
27%
3%
70%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Canned Black Turtle BeansAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
11.7%
17%
0.14 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
9.23%
87.5%
0.12 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.88%
22.6%
0.62 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.23%
10.5%
0.055 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
3%
0%
2.7 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
4.13%
171%
0.62 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.9%
0%
2.3 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
15%
11%
61 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Canned Black Turtle BeansAlmonds
Calcium
3.5%
27%
35 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
21%
115%
0.192 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
23.8%
46%
1.9 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8.75%
67.5%
35 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
10%
95%
0.233 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
15%
68.7%
108 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.55%
15.6%
308 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
2.36%
7.45%
1.3 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
25.6%
0.07%
384 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
4.9%
28%
0.54 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Canned Black Turtle Beans vs Almonds:
Canned Black Turtle Beans have 1.4 times more Folate than Almonds. While Almonds contain 1.5 times more Thiamine, 9.5 times more Vitamin B2, 5.8 times more Vitamin B3, 2.5 times more Vitamin B6 and 41.3 times more Vitamin E than Canned Black Turtle Beans.

Comparing minerals per 100 grams for Canned Black Turtle Beans vs Almonds:
Canned Black Turtle Beans have 384 times more Sodium than Almonds. While Almonds contain 7.7 times more Calcium, 5.4 times more Copper, 2 times more Iron, 7.7 times more Magnesium, 9.4 times more Manganese, 4.5 times more Phosphorus, 2.4 times more Potassium, 3.2 times more Selenium and 5.8 times more Zinc than Canned Black Turtle Beans.

Macro Nutrients

100gRDA for Men 19-30 years
Canned Black Turtle BeansAlmonds
Fat
0.3%
51%
0.29 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
10.8%
37.8%
6.03 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
12.7%
16.6%
16.55 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.14%
20%
91 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.32%
6%
0.23 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
18%
33%
6.9 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.23%
12%
0.075 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.56%
0.19%
0.057 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.4%
72%
0.068 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.04%
0.12%
75.64 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Canned Black Turtle Beans have 19 times more Omega 3 and 17.2 times more Water than Almonds. While Almonds contain 172.2 times more Fat, 3.5 times more Protein, 1.3 times more Carbohydrate, 6.4 times more Energy, 18.9 times more Sugars, 1.8 times more Fiber, 50.7 times more Saturated Fat and 181.2 times more Omega 6 than Canned Black Turtle Beans.