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Comparing Nutrients in 1 pound Canned Kidney BeansVS Oil Roasted Mixed Nuts

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans
25%
6%
69%
Oil Roasted Mixed Nuts
11%
72%
17%
1 lb ▼

Macro Nutrients

13%381kcal
Energy
95%2753kcal
381 kcalvs2753 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.8%2.72g
Fat
234%227g
2.72 gvs227 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2%0.64g
Saturated Fat
101%32.4g
0.64 gvs32.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23.2%0.37g
Omega 3
0%0g
0.37 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.83%0.48g
Omega 6
287%48.8g
0.48 gvs48.8 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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50.6%65.8g
Carbohydrate
87.2%113g
65.8 gvs113 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
11.6%8.4g
Sugars
32.6%23.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.4 gvs23.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.25%0.18g
≤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]
0 gvs0.18 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%0.5g
0 gvs0.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.4g
Sucrose
%22.7g
8.4 gvs22.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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51.3%19.5g
Fiber
84.8%32.2g
19.5 gvs32.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
42.3%23.7g
Protein
145%81g
23.7 gvs81 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0.5%4.54μg
RAE, retinol activity equivalents
NA μgvs4.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44%0.53mg
Vitamin B1
135%1.6mg
Thiamine
0.53 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.8%0.23mg
Vitamin B2
112%1.46mg
Riboflavin
0.23 mgvs1.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.86mg
Vitamin B3
56.7%9.07mg
Niacin, nicotinic acid, niacinamide
1.86 mgvs9.07 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
12.5%0.63mg
Vitamin B5
55%2.75mg
Pantothenic acid
0.63 mgvs2.75 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B6
125%1.6mg
Pyridoxine
0.34 mgvs1.6 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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41%163μg
Vitamin B9
118%472μg
Folates and Folic Acid
163 μgvs472 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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6.05%5.44mg
Vitamin C
3.02%2.72mg
Ascorbic acid
5.44 mgvs2.72 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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0.6%0.091mg
Vitamin E
232%35mg
Tocopherols and Tocotrienols
0.091 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15.5%18.6μg
Vitamin K
NA
Phytomenadione or phylloquinone
18.6 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15.4%154mg
Calcium
59%590mg
154 mgvs590 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68%0.61mg
Copper
846%7.6mg
0.61 mgvs7.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0%0μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs0 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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66.3%5.3mg
Iron
294%23.5mg
5.3 mgvs23.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%122mg
Magnesium
297%1247mg
122 mgvs1247 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33%0.76mg
Manganese
423%9.72mg
0.76 mgvs9.72 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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58.3%408mg
Phosphorus
281%1964mg
408 mgvs1964 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
31.6%1075mg
Potassium
95%3239mg
1075 mgvs3239 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.42%4.1μg
Selenium
1147%631μg
4.1 μgvs631 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
89.5%1343mg
Sodium
43.2%649mg
1343 mgvs649 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.1mg
Zinc
188%20.7mg
2.1 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.57%354g
Water
0.39%14.3g
354 gvs14.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Oil Roasted Mixed Nuts:
Comparing minerals per 1 pound for Canned Kidney Beans vs Oil Roasted Mixed Nuts:
Comparison of macro-nutrients per 1 pound:



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