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Comparing Nutrients in 1 kilogram Hard white WheatVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

118%3420kcal
Energy
43.8%1270kcal
3420 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17.6%17g
Fat
5.15%5g
17 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.66%2.77g
Saturated Fat
2.3%0.73g
2.77 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22%0.35g
Omega 3
106%1.7g
0.35 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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42%7.15g
Omega 6
6.35%1.08g
7.15 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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584%759g
Carbohydrate
175%228g
759 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.66%4.1g
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.1 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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321%122g
Fiber
168%64g
122 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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202%113g
Protein
155%86.7g
113 gvs86.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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323%3.87mg
Vitamin B1
133%1.6mg
Thiamine
3.87 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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83%1.08mg
Vitamin B2
44.6%0.58mg
Riboflavin
1.08 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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274%44mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
44 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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191%9.54mg
Vitamin B5
44%2.2mg
Pantothenic acid
9.54 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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283%3.68mg
Vitamin B6
92%1.2mg
Pyridoxine
3.68 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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95%380μg
Vitamin B9
325%1300μg
Folates and Folic Acid
380 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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0%0mg
Vitamin C
13.3%12mg
Ascorbic acid
0 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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67.3%10mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
10 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16%19μg
Vitamin K
70%84μg
Phytomenadione or phylloquinone
19 μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

32%320mg
Calcium
35%350mg
320 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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403%3.63mg
Copper
240%2.16mg
3.63 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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570%45.6mg
Iron
278%22mg
45.6 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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221%930mg
Magnesium
100%420mg
930 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1661%38.2mg
Manganese
187%4.3mg
38.2 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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507%3550mg
Phosphorus
197%1380mg
3550 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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127%4320mg
Potassium
119%4050mg
4320 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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1.33%20mg
Sodium
0.67%10mg
20 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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303%33.3mg
Zinc
91%10mg
33.3 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.6%96g
Water
18%669g
96 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 Hard white Wheat vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Hard white Wheat vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



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