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Comparing Nutrients in 14 ounces Raw KamutVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Raw Kamut
16%
5%
79%
Canned Kidney Beans
25%
6%
69%
14 oz ▼

Macro Nutrients

46%1338kcal
Energy
11.5%333kcal
1338 kcalvs333 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.7%8.45g
Fat
2.46%2.4g
8.45 gvs2.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.43%0.78g
Saturated Fat
1.75%0.56g
0.78 gvs0.56 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12%0.19g
Omega 3
20.3%0.33g
0.19 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.4%2.27g
Omega 6
2.47%0.42g
2.27 gvs0.42 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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215%280g
Carbohydrate
44.3%57.5g
280 gvs57.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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43%31g
Sugars
10%7.34g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
31 gvs7.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.6%0.44g
Fructose
0%0g
≤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]
0.44 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.46g
Glucose
%0g
2.46 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.2g
Sucrose
%7.34g
2.2 gvs7.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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116%44g
Fiber
45%17g
44 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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103%57.7g
Protein
37%20.7g
57.7 gvs20.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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187%2.25mg
Vitamin B1
38.4%0.46mg
Thiamine
2.25 mgvs0.46 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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56%0.73mg
Vitamin B2
15.6%0.2mg
Riboflavin
0.73 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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158%25.3mg
Vitamin B3
10%1.63mg
Niacin, nicotinic acid, niacinamide
25.3 mgvs1.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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75.3%3.77mg
Vitamin B5
11%0.55mg
Pantothenic acid
3.77 mgvs0.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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79%1.03mg
Vitamin B6
22.6%0.29mg
Pyridoxine
1.03 mgvs0.29 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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NA
Vitamin B9
35.7%143μg
Folates and Folic Acid
NA μgvs143 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
5.3%4.76mg
Ascorbic acid
0 mgvs4.76 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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16%2.42mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
2.42 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.95%7.14μg
Vitamin K
13.6%16.3μg
Phytomenadione or phylloquinone
7.14 μgvs16.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.73%87.3mg
Calcium
13.5%135mg
87.3 mgvs135 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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223%2mg
Copper
59.5%0.54mg
2 mgvs0.54 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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187%15mg
Iron
58%4.64mg
15 mgvs4.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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123%516mg
Magnesium
25.5%107mg
516 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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472%11mg
Manganese
29%0.67mg
11 mgvs0.67 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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206%1445mg
Phosphorus
51%357mg
1445 mgvs357 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47%1599mg
Potassium
27.7%941mg
1599 mgvs941 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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588%323μg
Selenium
6.5%3.57μg
323 μgvs3.57 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg
Sodium
78.3%1175mg
20 mgvs1175 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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133%14.6mg
Zinc
16.6%1.83mg
14.6 mgvs1.83 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.2%44g
Water
8.37%310g
44 gvs310 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 Kamut vs Canned Kidney Beans:
Comparing minerals per 14 ounces for Raw Kamut vs Canned Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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