Comparing Nutrients in 500 calories Blanched AlmondsVS Boiled Great Northern Beans

Weight per 500 calories

Blanched Almonds

84.7g

Boiled Great Northern Beans

424g

Blanched Almonds have 5 times more energy per 100g than Boiled Great Northern Beans. It has very high energy density when compared to other foods. Boiled Great Northern Beans having average energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Boiled Great Northern Beans?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Boiled Great Northern Beans

27%

70%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Boiled Great Northern Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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46%44.5g

Fat

1.97%1.9g

44.5 gvs1.9 g

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

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10.5%3.35g

Saturated Fat

1.85%0.59g

3.35 gvs0.59 g

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

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0.21%0.003g

Omega 3

22.2%0.36g

0.003 gvs0.36 g

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

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61.6%10.5g

Omega 6

2.57%0.44g

10.5 gvs0.44 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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12%16g

Carbohydrate

68.7%89.4g

16 gvs89.4 g

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

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5.4%3.92g

Sugars

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

3.92 gvsNA g

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

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0%0g

Fructose

≤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]

0 gvsNA g

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

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%0.025g

Glucose

0.025 gvsNA g

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

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%3.78g

Sucrose

3.78 gvsNA g

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

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22%8.4g

Fiber

78%29.7g

8.4 gvs29.7 g

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

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32.4%18g

Protein

63%35.3g

18 gvs35.3 g

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

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Vitamins

Blanched Almondsvs Boiled Great Northern Beans

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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13.5%0.16mg

Vitamin B1

55.8%0.67mg

Thiamine

0.16 mgvs0.67 mg

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

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46.3%0.6mg

Vitamin B2

19.2%0.25mg

Riboflavin

0.6 mgvs0.25 mg

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

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18.5%2.97mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs2.9 mg

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

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5.32%0.27mg

Vitamin B5

22.5%1.13mg

Pantothenic acid

0.27 mgvs1.13 mg

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

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7.5%0.097mg

Vitamin B6

38%0.5mg

Pyridoxine

0.097 mgvs0.5 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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10.4%41.5μg

Vitamin B9

108%432μg

Folates and Folic Acid

41.5 μgvs432 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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0%0mg

Vitamin C

6.12%5.5mg

Ascorbic acid

0 mgvs5.5 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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134%20mg

Vitamin E

Tocopherols and Tocotrienols

20 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Blanched Almondsvs Boiled Great Northern Beans

20%200mg

Calcium

29%288mg

200 mgvs288 mg

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

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97%0.87mg

Copper

116%1.05mg

0.87 mgvs1.05 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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34.7%2.78mg

Iron

113%9.03mg

2.78 mgvs9.03 mg

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

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54%227mg

Magnesium

50.4%212mg

227 mgvs212 mg

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

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67.6%1.56mg

Manganese

95%2.2mg

1.56 mgvs2.2 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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58.2%408mg

Phosphorus

100%699mg

408 mgvs699 mg

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

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16.4%558mg

Potassium

48.7%1657mg

558 mgvs1657 mg

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

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4.93%2.7μg

Selenium

31.6%17.4μg

2.7 μgvs17.4 μg

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

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1.07%16mg

Sodium

0.56%8.47mg

16 mgvs8.47 mg

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

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23%2.5mg

Zinc

34%3.73mg

2.5 mgvs3.73 mg

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

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0.1%3.82g

Water

7.9%292g

3.82 gvs292 g

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

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Lets compare vitamin content per 500 calories of Blanched Almonds vs Boiled Great Northern Beans:

Blanched Almonds have 2.4 times more Vitamin B2 than Boiled Great Northern Beans.
While Boiled Great Northern Beans contain 4.1 times more Vitamin B1, 4.2 times more Vitamin B5, 5.1 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
Both Blanched Almonds and Boiled Great Northern Beans have similar amounts of Vitamin B3 per 500 kcal.
Both Blanched Almonds as well as Boiled Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Boiled Great Northern Beans:

Boiled Great Northern Beans contain 1.4 times more Calcium, 3.2 times more Iron, 1.4 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium, 6.4 times more Selenium, 1.5 times more Zinc and 76.5 times more Water than Blanched Almonds.
Both Blanched Almonds and Boiled Great Northern Beans have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 23.3 times more Fat, 5.6 times more Saturated Fat and 24 times more Omega 6 than Boiled Great Northern Beans.
While Boiled Great Northern Beans contain 105 times more Omega 3, 5.6 times more Carbohydrate, 3.5 times more Fiber and 1.9 times more Protein than Blanched Almonds.
Both Blanched Almonds and Boiled Great Northern Beans have similar amounts of Energy per 500 kcal.
Both Blanched Almonds as well as Boiled Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsBoiled Great Northern BeansVS Roasted AlmondsBlanched AlmondsVS Canned Great Northern BeansBoiled Great Northern BeansVS Canned Great Northern Beans

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Boiled Great Northern Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Blanched Almonds or Boiled Great Northern Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: