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Comparing Nutrients in 7 ounces Canned Kidney BeansVS Ground Nutmeg

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans
25%
6%
69%
Ground Nutmeg
4%
60%
36%
7 oz ▼

Macro Nutrients

5.75%167kcal
Energy
36%1042kcal
167 kcalvs1042 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.23%1.2g
Fat
74.3%72g
1.2 gvs72 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.87%0.28g
Saturated Fat
161%51.5g
0.28 gvs51.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
10%0.16g
Omega 3
0%0g
0.16 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.24%0.21g
Omega 6
4.1%0.69g
0.21 gvs0.69 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
22%28.8g
Carbohydrate
75.2%98g
28.8 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
5.06%3.67g
Sugars
8.2%5.93g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.67 gvs5.93 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%3.67g
Sucrose
NA
3.67 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
22.5%8.53g
Fiber
109%41.3g
8.53 gvs41.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
18.5%10.4g
Protein
20.7%11.6g
10.4 gvs11.6 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
1.1%9.92μg
RAE, retinol activity equivalents
NA μgvs9.92 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
19%0.23mg
Vitamin B1
57.2%0.69mg
Thiamine
0.23 mgvs0.69 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
7.8%0.1mg
Vitamin B2
8.7%0.11mg
Riboflavin
0.1 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.1%0.82mg
Vitamin B3
16%2.58mg
Niacin, nicotinic acid, niacinamide
0.82 mgvs2.58 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
5.48%0.27mg
Vitamin B5
NA
Pantothenic acid
0.27 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
11.3%0.15mg
Vitamin B6
24.4%0.32mg
Pyridoxine
0.15 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
18%71.4μg
Vitamin B9
37.7%151μg
Folates and Folic Acid
71.4 μgvs151 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
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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2.65%2.4mg
Vitamin C
6.6%5.95mg
Ascorbic acid
2.4 mgvs5.95 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.26%0.04mg
Vitamin E
0%0mg
Tocopherols and Tocotrienols
0.04 mgvs0 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
6.8%8.14μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
8.14 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.75%67.5mg
Calcium
36.5%365mg
67.5 mgvs365 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
29.8%0.27mg
Copper
226%2.04mg
0.27 mgvs2.04 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
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 .

Find Legumes rich in Fluoride
29%2.32mg
Iron
75.4%6.03mg
2.32 mgvs6.03 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
12.8%53.6mg
Magnesium
86.5%363mg
53.6 mgvs363 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
14.5%0.33mg
Manganese
250%5.75mg
0.33 mgvs5.75 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
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 .

Find Legumes rich in Molybdenum
25.5%179mg
Phosphorus
60.4%423mg
179 mgvs423 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
14%470mg
Potassium
20.4%695mg
470 mgvs695 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
3.25%1.8μg
Selenium
5.77%3.18μg
1.8 μgvs3.18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
39%587mg
Sodium
2.1%31.8mg
587 mgvs31.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
8.3%0.91mg
Zinc
38.8%4.27mg
0.91 mgvs4.27 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
4.2%155g
Water
0.33%12.4g
155 gvs12.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Ground Nutmeg:
Comparing minerals per 7 ounces for Canned Kidney Beans vs Ground Nutmeg:
Comparison of macro-nutrients per 7 ounces:



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