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Comparing Nutrients in 5 ounces Hard white WheatVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Boiled Kidney Beans
27%
3%
70%
5 oz ▼

Macro Nutrients

16.7%485kcal
Energy
6.2%180kcal
485 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.5%2.42g
Fat
0.73%0.71g
2.42 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.23%0.39g
Saturated Fat
0.32%0.1g
0.39 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.1%0.05g
Omega 3
15%0.24g
0.05 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.96%1g
Omega 6
0.9%0.15g
1 gvs0.15 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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82.8%108g
Carbohydrate
25%32.3g
108 gvs32.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.8%0.58g
Sugars
0.63%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.58 gvs0.45 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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45.5%17.3g
Fiber
24%9.07g
17.3 gvs9.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28.6%16g
Protein
22%12.3g
16 gvs12.3 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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45.7%0.55mg
Vitamin B1
19%0.23mg
Thiamine
0.55 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.8%0.15mg
Vitamin B2
6.32%0.082mg
Riboflavin
0.15 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39%6.2mg
Vitamin B3
5.12%0.82mg
Niacin, nicotinic acid, niacinamide
6.2 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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27%1.35mg
Vitamin B5
6.24%0.31mg
Pantothenic acid
1.35 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40%0.52mg
Vitamin B6
13%0.17mg
Pyridoxine
0.52 mgvs0.17 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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13.5%54μg
Vitamin B9
46%184μg
Folates and Folic Acid
54 μgvs184 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
1.9%1.7mg
Ascorbic acid
0 mgvs1.7 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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9.54%1.43mg
Vitamin E
0.28%0.043mg
Tocopherols and Tocotrienols
1.43 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.24%2.7μg
Vitamin K
9.92%12μg
Phytomenadione or phylloquinone
2.7 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.54%45.4mg
Calcium
4.96%49.6mg
45.4 mgvs49.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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57%0.51mg
Copper
34%0.31mg
0.51 mgvs0.31 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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80.8%6.46mg
Iron
39.3%3.15mg
6.46 mgvs3.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31.4%132mg
Magnesium
14%59.5mg
132 mgvs59.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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235%5.4mg
Manganese
26.5%0.61mg
5.4 mgvs0.61 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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72%503mg
Phosphorus
28%196mg
503 mgvs196 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%612mg
Potassium
17%574mg
612 mgvs574 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
2.83%1.56μg
NA μgvs1.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.19%2.83mg
Sodium
0.094%1.4mg
2.83 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.72mg
Zinc
13%1.4mg
4.72 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.37%13.6g
Water
2.56%95g
13.6 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Hard white Wheat vs Boiled Kidney Beans:
Comparing minerals per 5 ounces for Hard white Wheat vs Boiled Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



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