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Comparing Nutrients in 1 kilogram Toasted Oatmeal BreadVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Toasted Oatmeal Bread
13%
15%
72%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

101%2920kcal
Energy
43.8%1270kcal
2920 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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49.5%48g
Fat
5.15%5g
48 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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24%7.64g
Saturated Fat
2.3%0.73g
7.64 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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67.5%1.08g
Omega 3
106%1.7g
1.08 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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102%17.4g
Omega 6
6.35%1.08g
17.4 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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405%527g
Carbohydrate
175%228g
527 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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122%88.4g
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
88.4 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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113%43g
Fiber
168%64g
43 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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164%92g
Protein
155%86.7g
92 gvs86.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

5.56%50μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
50 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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289%3.47mg
Vitamin B1
133%1.6mg
Thiamine
3.47 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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181%2.35mg
Vitamin B2
44.6%0.58mg
Riboflavin
2.35 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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192%30.7mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
30.7 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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48.2%2.4mg
Vitamin B5
44%2.2mg
Pantothenic acid
2.4 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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51.5%0.67mg
Vitamin B6
92%1.2mg
Pyridoxine
0.67 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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133%530μg
Vitamin B9
325%1300μg
Folates and Folic Acid
530 μgvs1300 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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8.33%0.2μg
Vitamin B12
0%0μg
Cobalamin
0.2 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.33%3mg
Vitamin C
13.3%12mg
Ascorbic acid
3 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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35.3%5.3mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
5.3 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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14%17μg
Vitamin K
70%84μg
Phytomenadione or phylloquinone
17 μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

72%720mg
Calcium
35%350mg
720 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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252%2.27mg
Copper
240%2.16mg
2.27 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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368%29.4mg
Iron
278%22mg
29.4 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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98%410mg
Magnesium
100%420mg
410 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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444%10.2mg
Manganese
187%4.3mg
10.2 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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196%1370mg
Phosphorus
197%1380mg
1370 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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45.3%1540mg
Potassium
119%4050mg
1540 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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485%267μg
Selenium
20%11μg
267 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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324%4860mg
Sodium
0.67%10mg
4860 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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101%11mg
Zinc
91%10mg
11 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.43%312g
Water
18%669g
312 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 Toasted Oatmeal Bread vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Toasted Oatmeal Bread vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: