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Nutrient Ranking Tool

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58 Beans and Lentils Highest in Omega 6s

Ranked by a Common Serving Size
17000mg Omega 6s = 100% AI
  1. Firm Tofu
    10934mg (64% AI) in 1 cup
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  2. Boiled Soybeans (Edamame)
    7680mg (45% AI) in 1 cup
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  3. Tofu Prepared With Calcium
    5902mg (35% AI) in 1 cup
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  4. Cooked Green Soybeans
    4783mg (28% AI) in 1 cup
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  5. Peanut Butter (Chunk Style)
    4433mg (26% AI) in 2 tbsp
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  6. Raw Peanuts
    4418mg (26% AI) in 1 oz
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  7. Unsalted Peanut Butter (Smooth)
    3931mg (23% AI) in 2 tbsp
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  8. Peanut Butter (Smooth)
    3610mg (21% AI) in 2 tbsp
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  9. Dry-roasted Soybeans
    3014mg (18% AI) in 1oz
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  10. Edamame
    2781mg (16% AI) in 1 cup
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  11. Soft Tofu
    2202mg (13% AI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  12. Firm Tofu (With Calcium and Magnesium)
    1855mg (11% AI) in 1/2 cup
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  13. Chickpeas (Garbanzo Beans) (Cooked)
    1825mg (11% AI) in 1 cup
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  14. Baked Beans
    1500mg (9% AI) in 1 cup
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  15. Vanilla Soy Milk
    1419mg (8% AI) in 1 cup
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  16. Fortified Chocolate Soy Milk
    1419mg (8% AI) in 1 cup
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  17. Veggie Burgers
    1358mg (8% AI) in 1 pattie
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  18. Boiled Lupin Beans
    991mg (6% AI) in 1 cup
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  19. Lupin Beans (Cooked)
    991mg (6% AI) in 1 cup
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  20. Canned Refried Beans
    716mg (4% AI) in 1 cup
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  21. Stinky Tofu
    438mg (3% AI) in 1 block
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  22. Fava Beans (Raw)
    393mg (2% AI) in 1 cup
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  23. Canned Baked Beans With Beef
    378mg (2% AI) in 1 cup
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  24. Canned Chili With Beans
    366mg (2% AI) in 1 cup
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  25. Cooked Catjang Beans
    328mg (2% AI) in 1 cup
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  26. Hummus (Homemade)
    305mg (2% AI) in 1 tablespoon
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  27. Canned Kidney Beans
    271mg (2% AI) in 1 cup
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  28. Lentils (Cooked)
    271mg (2% AI) in 1 cup
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  29. Split Peas
    269mg (2% AI) in 1 cup
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  30. Cooked Small White Beans
    269mg (2% AI) in 1 cup
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  31. Canned Navy Beans
    265mg (2% AI) in 1 cup
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  32. Broad Beans (Fava)
    258mg (2% AI) in 1 cup
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  33. Navy Beans
    248mg (1% AI) in 1 cup
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  34. Black-Eyed Peas (Cowpeas)
    245mg (1% AI) in 1 cup
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  35. Mung Beans (Cooked)
    240mg (1% AI) in 1 cup
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  36. Lima Beans
    222mg (1% AI) in 1 cup
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  37. Black Beans
    217mg (1% AI) in 1 cup
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  38. Canned Red Kidney Beans
    212mg (1% AI) in 1 cup
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  39. Cranberry Beans (Roman Beans)
    191mg (1% AI) in 1 cup
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  40. Kidney Beans
    191mg (1% AI) in 1 cup
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  41. Cooked Red Kidney Beans
    189mg (1% AI) in 1 cup
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  42. Great Northern Beans
    182mg (1% AI) in 1 cup
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  43. Canned Cranberry Beans
    172mg (1% AI) in 1 cup
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  44. Pinto Beans (Cooked)
    168mg (1% AI) in 1 cup
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  45. Cooked Blackeyed Peas
    153mg (1% AI) in 1 cup
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  46. Black Turtle Beans
    150mg (1% AI) in 1 cup
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  47. Cooked Large White Beans
    149mg (1% AI) in 1 cup
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  48. Canned Baked Beans
    140mg (1% AI) in 1 cup
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  49. Canned Mature (White) Lima Beans
    125mg (1% AI) in 1 cup
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  50. Cooked Broadbeans
    121mg (1% AI) in 100 grams
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  51. Soy Protein Powder (Isolate)
    102mg (1% AI) in 1 tblsp
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  52. Falafel
    84mg in 1 patty (approx 2-1/4 Inch dia)
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  53. Boiled Red Kidney Beans
    64mg in 1 cup
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  54. Adzuki Beans
    48mg in 1 cup
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  55. Mungo Beans (Cooked)
    43mg in 1 cup
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  56. Soy Sauce
    37mg in 1 tbsp
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  57. California Red Kidney Beans
    35mg in 1 cup
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  58. Tamari
    7mg in 1 tbsp
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