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Compare Nutrients in 100 Calories Canned Black Turtle BeansVS Almonds

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
27%
3%
70%
Almonds
15%
78%
7%

Vitamins

100 kcalRDA 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
13%
2.9%
0.154 mg0.035 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10%
15%
0.132 mg0.197 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.26%
3.9%
0.681 mg0.625 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.6%
1.85%
0.06 mg0.024 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
3.3%
0%
2.967 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
4.54%
29.5%
0.681 mg4.427 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.1%
0%
2.527 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
16.8%
1.9%
67.033 μg7.599 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansAlmonds
Calcium
3.85%
4.65%
38.462 mg46.459 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
19.8%
0.211 mg0.178 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
26%
8%
2.088 mg0.641 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
9.6%
11.7%
38.462 mg46.632 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11%
16%
0.256 mg0.376 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
17%
12%
118.681 mg83.074 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.2%
2.7%
338.462 mg126.598 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
2.6%
1.3%
1.429 μg0.708 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
28%
0.01%
421.978 mg0.173 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.4%
4.9%
0.593 mg0.539 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Canned Black Turtle Beans vs Almonds:
Canned Black Turtle Beans have 4.4 times more Thiamine, 2.5 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 2439.2 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.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Canned Black Turtle BeansAlmonds
Fat
0.33%
8.9%
0.319 g8.623 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12%
6.52%
6.626 g3.653 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14%
2.86%
18.187 g3.722 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.35%
1.04%
0.253 g0.751 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
20%
5.7%
7.582 g2.159 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
0.26%
2.05%
0.082 g0.657 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.94%
0.06%
0.063 g0.001 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.44%
12.5%
0.075 g2.128 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.25%
0.02%
83.121 g0.762 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Canned Black Turtle Beans have 1.8 times more Protein, 4.9 times more Carbohydrate, 3.5 times more Fiber, 63 times more Omega 3 and 109.1 times more Water than Almonds. While Almonds contain 27 times more Fat, 3 times more Sugars, 8 times more Saturated Fat and 28.4 times more Omega 6 than Canned Black Turtle Beans. Both Canned Black Turtle Beans and Almonds have similar amounts of Energy per 100 kcal.