Comparing Nutrients in 300 calories Canned Great Northern BeansVS Blanched Almonds

Weight per 300 calories

Canned Great Northern Beans

263g

Blanched Almonds

50.8g

Blanched Almonds have 5.2 times more energy per unit of mass than Canned Great Northern Beans, which is very high in comparison to other foods. Canned Great Northern Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Great Northern Beans or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Canned Great Northern Beans

25%

72%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Canned Great Northern Beansvs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.06%1.03g

Fat

27.5%26.7g

1.03 gvs26.7 g

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

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0.99%0.32g

Saturated Fat

6.3%2g

0.32 gvs2 g

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

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12%0.19g

Omega 3

0.13%0.002g

0.19 gvs0.002 g

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

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1.38%0.23g

Omega 6

37%6.3g

0.23 gvs6.3 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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42.6%55.3g

Carbohydrate

7.3%9.5g

55.3 gvs9.5 g

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

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5.1%3.7g

Sugars

3.25%2.35g

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

3.7 gvs2.35 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.015g

NA gvs0.015 g

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

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Sucrose

%2.27g

NA gvs2.27 g

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

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34%13g

Fiber

13.2%5.03g

13 gvs5.03 g

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

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34.6%19.4g

Protein

19.4%11g

19.4 gvs11 g

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

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Vitamins

Canned Great Northern Beansvs Blanched Almonds

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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31.4%0.38mg

Vitamin B1

8.1%0.097mg

Thiamine

0.38 mgvs0.097 mg

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

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12%0.16mg

Vitamin B2

28%0.36mg

Riboflavin

0.16 mgvs0.36 mg

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

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7.6%1.2mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs1.78 mg

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

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14.6%0.73mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.73 mgvs0.16 mg

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

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21.5%0.28mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.28 mgvs0.058 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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53.3%213μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

213 μgvs25 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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3.8%3.42mg

Vitamin C

0%0mg

Ascorbic acid

3.42 mgvs0 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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14%2.08mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

2.08 mgvs12 mg

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

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6.58%7.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.9 μgvs0 μg

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

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Minerals

Canned Great Northern Beansvs Blanched Almonds

14%139mg

Calcium

12%120mg

139 mgvs120 mg

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

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46.8%0.42mg

Copper

58%0.52mg

0.42 mgvs0.52 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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51.6%4.13mg

Iron

21%1.67mg

4.13 mgvs1.67 mg

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

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32%134mg

Magnesium

32.4%136mg

134 mgvs136 mg

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

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46.7%1.07mg

Manganese

40.6%0.93mg

1.07 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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51%358mg

Phosphorus

35%245mg

358 mgvs245 mg

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

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27%924mg

Potassium

9.86%335mg

924 mgvs335 mg

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

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19.6%10.8μg

Selenium

2.96%1.63μg

10.8 μgvs1.63 μg

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

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65%974mg

Sodium

0.64%9.66mg

974 mgvs9.66 mg

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

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15.6%1.7mg

Zinc

13.7%1.5mg

1.7 mgvs1.5 mg

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

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4.97%184g

Water

0.062%2.3g

184 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Canned Great Northern Beans vs Blanched Almonds:

Canned Great Northern Beans have 3.9 times more Vitamin B1, 4.6 times more Vitamin B5, 4.8 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 2.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 5.8 times more Vitamin E than Canned Great Northern Beans.
Both Canned Great Northern Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Great Northern Beans vs Blanched Almonds:

Canned Great Northern Beans have 2.5 times more Iron, 1.5 times more Phosphorus, 2.8 times more Potassium, 6.6 times more Selenium, 100.8 times more Sodium and 80.2 times more Water than Blanched Almonds.
Both Canned Great Northern Beans and Blanched Almonds have similar amounts of Calcium, Copper, Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Great Northern Beans have 93.2 times more Omega 3, 5.8 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 1.8 times more Protein than Blanched Almonds.
While Blanched Almonds contain 26 times more Fat, 6.4 times more Saturated Fat and 26.8 times more Omega 6 than Canned Great Northern Beans.
Both Canned Great Northern Beans and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Canned Great Northern Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Great Northern BeansVS Kidney BeansBlanched AlmondsVS Kidney BeansCanned Great Northern BeansVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Canned Great Northern BeansVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Great Northern Beans or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: