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Comparing Nutrients in 100 grams Raw QuinoaVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

12.7%368kcal
Energy
4.38%127kcal
368 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.26%6.07g
Fat
0.52%0.5g
6.07 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.2%0.71g
Saturated Fat
0.23%0.073g
0.71 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.3%0.26g
Omega 3
10.6%0.17g
0.26 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17.5%2.98g
Omega 6
0.64%0.11g
2.98 gvs0.11 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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49.4%64g
Carbohydrate
17.5%23g
64 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.32 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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18.4%7g
Fiber
17%6.4g
7 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.2%14g
Protein
15.5%8.67g
14 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg
Vitamin B1
13.3%0.16mg
Thiamine
0.36 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.5%0.32mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.32 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.5%1.52mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
1.52 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.4%0.77mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
0.77 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.5%0.49mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.49 mgvs0.12 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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46%184μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
184 μgvs130 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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NA
Vitamin C
1.33%1.2mg
Ascorbic acid
NA mgvs1.2 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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16.3%2.44mg
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
2.44 mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
7%8.4μg
Phytomenadione or phylloquinone
0 μgvs8.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.7%47mg
Calcium
3.5%35mg
47 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.6%0.59mg
Copper
24%0.22mg
0.59 mgvs0.22 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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57%4.57mg
Iron
27.8%2.22mg
4.57 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47%197mg
Magnesium
10%42mg
197 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.4%2.03mg
Manganese
18.7%0.43mg
2.03 mgvs0.43 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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65.3%457mg
Phosphorus
19.7%138mg
457 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.6%563mg
Potassium
12%405mg
563 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.5%8.5μg
Selenium
2%1.1μg
8.5 μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
0.067%1mg
5 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28%3.1mg
Zinc
9.1%1mg
3.1 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.36%13.3g
Water
1.8%67g
13.3 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Raw Quinoa vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Raw Quinoa vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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