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Comparing Nutrients in 7 ounces Mammy-appleVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Mammy-apple
4%
8%
88%
Boiled California Red Kidney Beans
29%
1%
70%
7 oz ▼

Macro Nutrients

3.5%101kcal
Energy
8.5%246kcal
101 kcalvs246 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.02%0.99g
Fat
0.18%0.18g
0.99 gvs0.18 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.84%0.27g
Saturated Fat
0.087%0.028g
0.27 gvs0.028 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
3.97%0.064g
0 gvs0.064 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.92%0.16g
Omega 6
0.23%0.04g
0.16 gvs0.04 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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19%25g
Carbohydrate
34.2%44.5g
25 gvs44.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA 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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15.7%5.95g
Fiber
48.6%18.5g
5.95 gvs18.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.77%0.99g
Protein
32.4%18g
0.99 gvs18 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.65%24μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
24 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.3%0.04mg
Vitamin B1
21.3%0.26mg
Thiamine
0.04 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.079 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.96%0.79mg
Vitamin B3
6.7%1.07mg
Niacin, nicotinic acid, niacinamide
0.79 mgvs1.07 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.1%0.2mg
Vitamin B5
8.7%0.43mg
Pantothenic acid
0.2 mgvs0.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B6
16%0.21mg
Pyridoxine
0.2 mgvs0.21 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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6.95%27.8μg
Vitamin B9
36.7%147μg
Folates and Folic Acid
27.8 μgvs147 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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31%27.8mg
Vitamin C
2.65%2.4mg
Ascorbic acid
27.8 mgvs2.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

2.2%22mg
Calcium
13%131mg
22 mgvs131 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg
Copper
63.7%0.57mg
0.17 mgvs0.57 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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17.4%1.4mg
Iron
74%5.9mg
1.4 mgvs5.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.56%31.8mg
Magnesium
22.7%95mg
31.8 mgvs95 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
27.4%0.63mg
NA mgvs0.63 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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3.1%22mg
Phosphorus
39%272mg
22 mgvs272 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.74%93mg
Potassium
24.5%831mg
93 mgvs831 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg
Selenium
4.33%2.4μg
1.2 μgvs2.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2%29.8mg
Sodium
0.53%7.94mg
29.8 mgvs7.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.8%0.2mg
Zinc
15.5%1.7mg
0.2 mgvs1.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.62%171g
Water
3.6%133g
171 gvs133 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 Mammy-apple vs Boiled California Red Kidney Beans:
Comparing minerals per 7 ounces for Mammy-apple vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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