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Comparing Nutrients in 7 ounces Great Northern BeansVS Almonds

Macros Ratio

Protein Fat Carbs

Great Northern Beans
25%
3%
72%
Almonds
14%
72%
14%
7 oz ▼

Macro Nutrients

23%673kcal
Energy
39.6%1149kcal
673 kcalvs1149 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.33%2.26g
Fat
102%99g
2.26 gvs99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.2%0.71g
Saturated Fat
23.6%7.54g
0.71 gvs7.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
26.4%0.42g
Omega 3
0.37%0.006g
0.42 gvs0.006 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
3.07%0.52g
Omega 6
144%24.5g
0.52 gvs24.5 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
95%124g
Carbohydrate
33%42.8g
124 gvs42.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
6.2%4.5g
Sugars
12%8.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.5 gvs8.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.3%0.22g
≤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 gvs0.22 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.34g
NA gvs0.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%7.84g
NA gvs7.84 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
105%40g
Fiber
65.3%25g
40 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
77.5%43.4g
Protein
75%42g
43.4 gvs42 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
108%1.3mg
Vitamin B1
34%0.41mg
Thiamine
1.3 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
36%0.47mg
Vitamin B2
174%2.26mg
Riboflavin
0.47 mgvs2.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
24.2%3.88mg
Vitamin B3
45%7.18mg
Niacin, nicotinic acid, niacinamide
3.88 mgvs7.18 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
43.7%2.2mg
Vitamin B5
18.7%0.93mg
Pantothenic acid
2.2 mgvs0.93 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
68.2%0.89mg
Vitamin B6
21%0.27mg
Pyridoxine
0.89 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
377%113μg
Biotin
NA μgvs113 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
239%957μg
Vitamin B9
22%87.3μg
Folates and Folic Acid
957 μgvs87.3 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
11.7%10.5mg
Vitamin C
0%0mg
Ascorbic acid
10.5 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
2.9%0.44mg
Vitamin E
339%51mg
Tocopherols and Tocotrienols
0.44 mgvs51 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
9.92%12μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
12 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

34.7%347mg
Calcium
53.4%534mg
347 mgvs534 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
185%1.66mg
Copper
227%2.05mg
1.66 mgvs2.05 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
136%11mg
Iron
92%7.36mg
11 mgvs7.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
89.3%375mg
Magnesium
128%536mg
375 mgvs536 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
123%2.82mg
Manganese
188%4.32mg
2.82 mgvs4.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
200%90μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs90 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
127%887mg
Phosphorus
136%955mg
887 mgvs955 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
81%2752mg
Potassium
42.8%1455mg
2752 mgvs1455 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
46.5%25.6μg
Selenium
14.8%8.14μg
25.6 μgvs8.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.85%27.8mg
Sodium
0.13%2mg
27.8 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
41.7%4.6mg
Zinc
56.3%6.2mg
4.6 mgvs6.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.57%21.2g
Water
0.24%8.75g
21.2 gvs8.75 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Great Northern Beans vs Almonds:
Comparing minerals per 7 ounces for Great Northern Beans vs Almonds:
Comparison of macro-nutrients per 7 ounces:



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