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Comparing Nutrients in 7 ounces Sesame FlourVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Sesame Flour
22%
59%
19%
Boiled Kidney Beans
27%
3%
70%
7 oz ▼

Macro Nutrients

36%1044kcal
Energy
8.7%252kcal
1044 kcalvs252 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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76%73.6g
Fat
1.02%0.99g
73.6 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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32.2%10.3g
Saturated Fat
0.45%0.14g
10.3 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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35%0.56g
Omega 3
21%0.34g
0.56 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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186%31.7g
Omega 6
1.26%0.21g
31.7 gvs0.21 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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40.6%53g
Carbohydrate
35%45.2g
53 gvs45.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.88%0.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.64 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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NA
Fiber
33.4%12.7g
NA gvs12.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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109%61g
Protein
30.7%17.2g
61 gvs17.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.66%5.95μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
5.95 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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444%5.33mg
Vitamin B1
26.5%0.32mg
Thiamine
5.33 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43.7%0.57mg
Vitamin B2
8.85%0.12mg
Riboflavin
0.57 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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166%26.5mg
Vitamin B3
7.17%1.15mg
Niacin, nicotinic acid, niacinamide
26.5 mgvs1.15 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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116%5.8mg
Vitamin B5
8.73%0.44mg
Pantothenic acid
5.8 mgvs0.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.2%0.3mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.3 mgvs0.24 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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15.4%61.5μg
Vitamin B9
64.5%258μg
Folates and Folic Acid
61.5 μgvs258 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
2.65%2.4mg
Ascorbic acid
0 mgvs2.4 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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NA
Vitamin E
0.4%0.06mg
Tocopherols and Tocotrienols
NA mgvs0.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
14%16.7μg
Phytomenadione or phylloquinone
NA μgvs16.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31.6%316mg
Calcium
6.95%69.5mg
316 mgvs69.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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335%3mg
Copper
47.6%0.43mg
3 mgvs0.43 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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376%30mg
Iron
55%4.4mg
30 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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171%716mg
Magnesium
20%83.3mg
716 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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128%2.95mg
Manganese
37%0.85mg
2.95 mgvs0.85 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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229%1601mg
Phosphorus
39%274mg
1601 mgvs274 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.7%839mg
Potassium
23.6%804mg
839 mgvs804 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
3.97%2.2μg
NA μgvs2.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.42%81.4mg
Sodium
0.13%2mg
81.4 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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192%21mg
Zinc
18%2mg
21 mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.048%1.8g
Water
3.6%133g
1.8 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 Sesame Flour vs Boiled Kidney Beans:
Comparing minerals per 7 ounces for Sesame Flour vs Boiled Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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