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Comparing Nutrients in 1 kilogram Beet GreensVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Beet Greens
32%
4%
64%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

7.6%220kcal
Energy
43.8%1270kcal
220 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.34%1.3g
Fat
5.15%5g
1.3 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.63%0.2g
Saturated Fat
2.3%0.73g
0.2 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.5%0.04g
Omega 3
106%1.7g
0.04 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.4%0.41g
Omega 6
6.35%1.08g
0.41 gvs1.08 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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33.3%43.3g
Carbohydrate
175%228g
43.3 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs3.2 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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97%37g
Fiber
168%64g
37 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
39.3%22g
Protein
155%86.7g
22 gvs86.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

351%3160μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3160 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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83.3%1mg
Vitamin B1
133%1.6mg
Thiamine
1 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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169%2.2mg
Vitamin B2
44.6%0.58mg
Riboflavin
2.2 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%4mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
4 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50%2.5mg
Vitamin B5
44%2.2mg
Pantothenic acid
2.5 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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81.5%1.06mg
Vitamin B6
92%1.2mg
Pyridoxine
1.06 mgvs1.2 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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37.5%150μg
Vitamin B9
325%1300μg
Folates and Folic Acid
150 μgvs1300 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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333%300mg
Vitamin C
13.3%12mg
Ascorbic acid
300 mgvs12 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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100%15mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
15 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3333%4000μg
Vitamin K
70%84μg
Phytomenadione or phylloquinone
4000 μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

117%1170mg
Calcium
35%350mg
1170 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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212%1.9mg
Copper
240%2.16mg
1.9 mgvs2.16 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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321%25.7mg
Iron
278%22mg
25.7 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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167%700mg
Magnesium
100%420mg
700 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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170%3.9mg
Manganese
187%4.3mg
3.9 mgvs4.3 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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58.6%410mg
Phosphorus
197%1380mg
410 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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224%7620mg
Potassium
119%4050mg
7620 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.4%9μg
Selenium
20%11μg
9 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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151%2260mg
Sodium
0.67%10mg
2260 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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34.5%3.8mg
Zinc
91%10mg
3.8 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.6%910g
Water
18%669g
910 gvs669 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 Beet Greens vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Beet Greens vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



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