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Comparing Nutrients in 300 calories AlmondsVS Cranberry Beans

Weight per 300 calories

Almonds
51.8g
Cranberry Beans
89.6g

Almonds have 1.7 times more energy per 100g than Cranberry Beans. It has very high energy density when compared to other foods. Raw Cranberry Beans having high energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cranberry Beans
27%
3%
70%
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 .

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26.7%26g
Fat
1.14%1.1g
26 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g
Saturated Fat
0.88%0.28g
1.97 gvs0.28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g
Omega 3
13.4%0.21g
0.002 gvs0.21 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g
Omega 6
1.5%0.26g
6.4 gvs0.26 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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8.6%11g
Carbohydrate
41.4%53.8g
11 gvs53.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g
Fructose
NA
≤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]
0.057 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g
Glucose
NA
0.088 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g
Sucrose
NA
2.05 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
17%6.48g
Fiber
58.2%22g
6.48 gvs22 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g
Protein
37%20.6g
11 gvs20.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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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 .

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8.85%0.11mg
Vitamin B1
55.7%0.67mg
Thiamine
0.11 mgvs0.67 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
14.7%0.19mg
Riboflavin
0.59 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
8.14%1.3mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs1.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg
Vitamin B5
13.4%0.67mg
Pantothenic acid
0.24 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg
Vitamin B6
21.3%0.28mg
Pyridoxine
0.071 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg
Vitamin B7
NA
Biotin
29.5 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg
Vitamin B9
135%541μg
Folates and Folic Acid
22.8 μgvs541 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
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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88.5%13.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
13.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
11.4%114mg
139 mgvs114 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg
Copper
79%0.71mg
0.53 mgvs0.71 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 .

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24%1.92mg
Iron
56%4.48mg
1.92 mgvs4.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg
Magnesium
33.3%140mg
140 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg
Manganese
36%0.82mg
1.13 mgvs0.82 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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

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35.6%249mg
Phosphorus
47.6%333mg
249 mgvs333 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg
Potassium
35%1193mg
380 mgvs1193 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg
Selenium
20.7%11.4μg
2.12 μgvs11.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg
Sodium
0.36%5.37mg
0.52 mgvs5.37 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg
Zinc
29.6%3.25mg
1.6 mgvs3.25 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.062%2.3g
Water
0.3%11g
2.3 gvs11 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 Almonds vs Cranberry Beans:
Comparing minerals per 300 calories for Almonds vs Cranberry Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: