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Comparing Nutrients in 1 kilogram Boiled Kidney BeansVS Glazed Walnuts

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
Glazed Walnuts
6%
59%
35%
1 kg ▼

Macro Nutrients

43.8%1270kcal
Energy
172%5000kcal
1270 kcalvs5000 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.15%5g
Fat
368%357g
5 gvs357 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.3%0.73g
Saturated Fat
112%35.7g
0.73 gvs35.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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106%1.7g
Omega 3
NA
1.7 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.35%1.08g
Omega 6
NA
1.08 gvsNA 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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175%228g
Carbohydrate
366%476g
228 gvs476 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
4.4%3.2g
Sugars
443%321g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.2 gvs321 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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168%64g
Fiber
95%36g
64 gvs36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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155%86.7g
Protein
148%82.8g
86.7 gvs82.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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133%1.6mg
Vitamin B1
NA
Thiamine
1.6 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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44.6%0.58mg
Vitamin B2
NA
Riboflavin
0.58 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36%5.8mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
5.8 mgvsNA mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44%2.2mg
Vitamin B5
NA
Pantothenic acid
2.2 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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92%1.2mg
Vitamin B6
NA
Pyridoxine
1.2 mgvsNA 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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325%1300μg
Vitamin B9
NA
Folates and Folic Acid
1300 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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13.3%12mg
Vitamin C
0%0mg
Ascorbic acid
12 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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2%0.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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70%84μg
Vitamin K
NA
Phytomenadione or phylloquinone
84 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

35%350mg
Calcium
71%710mg
350 mgvs710 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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240%2.16mg
Copper
NA
2.16 mgvsNA 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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278%22mg
Iron
161%13mg
22 mgvs13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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100%420mg
Magnesium
NA
420 mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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187%4.3mg
Manganese
NA
4.3 mgvsNA 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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197%1380mg
Phosphorus
NA
1380 mgvsNA mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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119%4050mg
Potassium
68.2%2320mg
4050 mgvs2320 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20%11μg
Selenium
NA
11 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.67%10mg
Sodium
297%4460mg
10 mgvs4460 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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91%10mg
Zinc
NA
10 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18%669g
Water
1.7%62.8g
669 gvs62.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Glazed Walnuts:
Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Glazed Walnuts:
Comparison of macro-nutrients per 1 kilogram:



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