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Comparing Nutrients in 1 kilogram Canned Small Ripe OlivesVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Canned Small Ripe Olives
3%
78%
19%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

40%1160kcal
Energy
43.8%1270kcal
1160 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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112%109g
Fat
5.15%5g
109 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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71.2%22.8g
Saturated Fat
2.3%0.73g
22.8 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
106%1.7g
0 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37%6.3g
Omega 6
6.35%1.08g
6.3 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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46.5%60.4g
Carbohydrate
175%228g
60.4 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 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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42%16g
Fiber
168%64g
16 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
15%8.4g
Protein
155%86.7g
8.4 gvs86.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

19%170μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
170 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.5%0.03mg
Vitamin B1
133%1.6mg
Thiamine
0.03 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
44.6%0.58mg
Riboflavin
0 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.3%0.37mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
0.37 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3%0.15mg
Vitamin B5
44%2.2mg
Pantothenic acid
0.15 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.92%0.09mg
Vitamin B6
92%1.2mg
Pyridoxine
0.09 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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0%0μg
Vitamin B9
325%1300μg
Folates and Folic Acid
0 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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10%9mg
Vitamin C
13.3%12mg
Ascorbic acid
9 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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110%16.5mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
16.5 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.7%14μg
Vitamin K
70%84μg
Phytomenadione or phylloquinone
14 μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

88%880mg
Calcium
35%350mg
880 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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279%2.5mg
Copper
240%2.16mg
2.5 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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785%62.8mg
Iron
278%22mg
62.8 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.52%40mg
Magnesium
100%420mg
40 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.7%0.2mg
Manganese
187%4.3mg
0.2 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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4.3%30mg
Phosphorus
197%1380mg
30 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.35%80mg
Potassium
119%4050mg
80 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 .

Find Fruits rich in Selenium
490%7350mg
Sodium
0.67%10mg
7350 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg
Zinc
91%10mg
2.2 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.6%800g
Water
18%669g
800 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 Canned Small Ripe Olives vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Canned Small Ripe Olives vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



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