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Comparing Nutrients in 100 calories Cooked KamutVS Boiled Kidney Beans

Weight per 100 calories

Cooked Kamut
75.8g
Boiled Kidney Beans
78.7g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Cooked Kamut or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cooked Kamut
16%
5%
79%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.65%0.63g
Fat
0.41%0.39g
0.63 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.058g
Saturated Fat
0.18%0.057g
0.058 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
8.37%0.13g
NA gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.5%0.085g
NA gvs0.085 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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16%21g
Carbohydrate
14%18g
21 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.2%2.33g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.33 gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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8.57%3.26g
Fiber
13.3%5.04g
3.26 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.72%4.33g
Protein
12%6.83g
4.33 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6%0.072mg
Vitamin B1
10.5%0.13mg
Thiamine
0.072 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.75%0.023mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.023 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.75mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
1.75 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
3.46%0.17mg
Pantothenic acid
NA mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.08%0.053mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.053 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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2.1%8.33μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
8.33 μgvs102 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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NA
Vitamin C
1.05%0.94mg
Ascorbic acid
NA mgvs0.94 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.2%0.18mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
0.18 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
NA μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.68%6.8mg
Calcium
2.76%27.6mg
6.8 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.4%0.16mg
Copper
19%0.17mg
0.16 mgvs0.17 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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16.7%1.33mg
Iron
22%1.75mg
1.33 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.66%36.4mg
Magnesium
7.87%33mg
36.4 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34%0.78mg
Manganese
14.7%0.34mg
0.78 mgvs0.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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16%111mg
Phosphorus
15.5%109mg
111 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.65%124mg
Potassium
9.38%319mg
124 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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44%24μg
Selenium
1.57%0.87μg
24 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6.06mg
Sodium
0.052%0.79mg
6.06 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.7%1.4mg
Zinc
7.16%0.79mg
1.4 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.33%49.4g
Water
1.42%52.7g
49.4 gvs52.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Kamut vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Cooked Kamut vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: