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Comparing Nutrients in 14 ounces Boiled Small White Beans with SaltVS Almonds

Macros Ratio

Protein Fat Carbs

Boiled Small White Beans with Salt
25%
4%
71%
Almonds
14%
72%
14%
14 oz ▼

Macro Nutrients

19.4%564kcal
Energy
79.2%2298kcal
564 kcalvs2298 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.6%2.54g
Fat
204%198g
2.54 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.06%0.66g
Saturated Fat
47%15g
0.66 gvs15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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31.3%0.5g
Omega 3
0.74%0.012g
0.5 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.5%0.6g
Omega 6
288%49g
0.6 gvs49 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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78.8%102g
Carbohydrate
65.8%85.5g
102 gvs85.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.6%0.44g
≤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 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.67g
NA gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%15.7g
NA gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
109%41.3g
Fiber
131%49.6g
41.3 gvs49.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
63.6%35.6g
Protein
150%84g
35.6 gvs84 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
78%0.94mg
Vitamin B1
68%0.81mg
Thiamine
0.94 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
18%0.23mg
Vitamin B2
347%4.5mg
Riboflavin
0.23 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
6.75%1.08mg
Vitamin B3
89.7%14.4mg
Niacin, nicotinic acid, niacinamide
1.08 mgvs14.4 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
20%1mg
Vitamin B5
37.4%1.87mg
Pantothenic acid
1 mgvs1.87 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
38.8%0.5mg
Vitamin B6
42%0.54mg
Pyridoxine
0.5 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
754%226μg
Biotin
NA μgvs226 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
136%544μg
Vitamin B9
43.7%175μg
Folates and Folic Acid
544 μgvs175 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
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 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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NA
Vitamin E
678%102mg
Tocopherols and Tocotrienols
NA mgvs102 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

29%290mg
Calcium
107%1068mg
290 mgvs1068 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.7%0.59mg
Copper
455%4.1mg
0.59 mgvs4.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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
141%11.3mg
Iron
184%14.7mg
11.3 mgvs14.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
255%1072mg
270 mgvs1072 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
88%2.02mg
Manganese
376%8.65mg
2.02 mgvs8.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
400%180μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs180 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
96%671mg
Phosphorus
273%1909mg
671 mgvs1909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
54%1838mg
Potassium
85.6%2909mg
1838 mgvs2909 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
9.4%5.16μg
Selenium
29.6%16.3μg
5.16 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
63%945mg
Sodium
0.26%3.97mg
945 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
39.3%4.33mg
Zinc
113%12.4mg
4.33 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
6.8%251g
Water
0.47%17.5g
251 gvs17.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Small White Beans with Salt vs Almonds:
Comparing minerals per 14 ounces for Boiled Small White Beans with Salt vs Almonds:
Comparison of macro-nutrients per 14 ounces:



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