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Comparing Nutrients in 300 calories Great Northern BeansVS Almonds

Weight per 300 calories

Great Northern Beans
88.5g
Almonds
51.8g

Almonds have 1.7 times more energy per unit of mass than Raw Great Northern Beans, which is very high in comparison to other foods. Great Northern Beans having high energy density.

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

Macros Ratio

Protein Fat Carbs

Great Northern Beans
25%
3%
72%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.04%1g
Fat
26.7%26g
1 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.98%0.32g
Saturated Fat
6.16%1.97g
0.32 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
11.8%0.19g
Omega 3
0.097%0.002g
0.19 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.37%0.23g
Omega 6
37.6%6.4g
0.23 gvs6.4 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
42.5%55g
Carbohydrate
8.6%11g
55 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
2.76%2g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.079%0.057g
≤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 gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.088g
NA gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
47%18g
Fiber
17%6.48g
18 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
34.5%19.3g
Protein
19.6%11g
19.3 gvs11 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
48%0.58mg
Vitamin B1
8.85%0.11mg
Thiamine
0.58 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
16%0.21mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.21 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
11%1.73mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
1.73 mgvs1.87 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
19.5%0.97mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
0.97 mgvs0.24 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
30.4%0.4mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.4 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
98%29.5μg
Biotin
NA μgvs29.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
107%427μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
427 μgvs22.8 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
5.2%4.7mg
Vitamin C
0%0mg
Ascorbic acid
4.7 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
1.3%0.19mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
0.19 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
4.42%5.3μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
5.3 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

15.5%155mg
Calcium
14%139mg
155 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
82.3%0.74mg
Copper
59.4%0.53mg
0.74 mgvs0.53 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
60.5%4.84mg
Iron
24%1.92mg
4.84 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
40%167mg
Magnesium
33.3%140mg
167 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
54.8%1.26mg
Manganese
49%1.13mg
1.26 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
52%23.5μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs23.5 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
56.5%396mg
Phosphorus
35.6%249mg
396 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
36%1227mg
Potassium
11%380mg
1227 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
20.8%11.4μg
Selenium
3.86%2.12μg
11.4 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.83%12.4mg
Sodium
0.035%0.52mg
12.4 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
18.6%2.04mg
Zinc
14.7%1.6mg
2.04 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.26%9.47g
Water
0.062%2.3g
9.47 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Great Northern Beans vs Almonds:
Comparing minerals per 300 calories for Great Northern Beans vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: