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Comparing Nutrients in 14 ounces Raw QuinoaVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Boiled Kidney Beans
27%
3%
70%
14 oz ▼

Macro Nutrients

50.4%1461kcal
Energy
17.4%504kcal
1461 kcalvs504 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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25%24g
Fat
2.05%2g
24 gvs2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.76%2.8g
Saturated Fat
0.91%0.29g
2.8 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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64.5%1.03g
Omega 3
42%0.67g
1.03 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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69.5%12g
Omega 6
2.52%0.43g
12 gvs0.43 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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196%255g
Carbohydrate
69.6%90g
255 gvs90 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.75%1.27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.27 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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73%27.8g
Fiber
67%25.4g
27.8 gvs25.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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100%56g
Protein
61.4%34.4g
56 gvs34.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.44%3.97μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.97 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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119%1.43mg
Vitamin B1
53%0.64mg
Thiamine
1.43 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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97%1.26mg
Vitamin B2
17.7%0.23mg
Riboflavin
1.26 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.7%6.03mg
Vitamin B3
14.3%2.3mg
Niacin, nicotinic acid, niacinamide
6.03 mgvs2.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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61.3%3.06mg
Vitamin B5
17.5%0.87mg
Pantothenic acid
3.06 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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149%1.93mg
Vitamin B6
36.6%0.48mg
Pyridoxine
1.93 mgvs0.48 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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183%730μg
Vitamin B9
129%516μg
Folates and Folic Acid
730 μgvs516 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
5.3%4.76mg
Ascorbic acid
NA mgvs4.76 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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64.6%9.7mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
9.7 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
27.8%33.3μg
Phytomenadione or phylloquinone
0 μgvs33.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18.7%187mg
Calcium
14%139mg
187 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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260%2.34mg
Copper
95%0.86mg
2.34 mgvs0.86 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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227%18mg
Iron
110%8.8mg
18 mgvs8.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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186%782mg
Magnesium
39.7%167mg
782 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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351%8.07mg
Manganese
74.2%1.7mg
8.07 mgvs1.7 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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259%1814mg
Phosphorus
78.2%548mg
1814 mgvs548 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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65.7%2235mg
Potassium
47.3%1607mg
2235 mgvs1607 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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61.3%33.7μg
Selenium
7.94%4.37μg
33.7 μgvs4.37 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg
Sodium
0.26%3.97mg
20 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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112%12.3mg
Zinc
36%3.97mg
12.3 mgvs3.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.42%52.7g
Water
7.2%266g
52.7 gvs266 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 Raw Quinoa vs Boiled Kidney Beans:
Comparing minerals per 14 ounces for Raw Quinoa vs Boiled Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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