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Comparing Nutrients in 100 grams Raspberries PureeVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Raspberries Puree
7%
15%
78%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

1.9%55kcal
Energy
4.38%127kcal
55 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1%0.97g
Fat
0.52%0.5g
0.97 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.062g
Saturated Fat
0.23%0.073g
0.062 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.75%0.028g
Omega 3
10.6%0.17g
0.028 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.18%0.03g
Omega 6
0.64%0.11g
0.03 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.85%11.5g
Carbohydrate
17.5%23g
11.5 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.05%6.56g
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.56 gvs0.32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.55%3.3g
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]
3.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.05g
Glucose
NA
3.05 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.21g
Sucrose
NA
0.21 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.3%4.3g
Fiber
17%6.4g
4.3 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.96%1.1g
Protein
15.5%8.67g
1.1 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.56%5μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
5 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.67%0.08mg
Vitamin B1
13.3%0.16mg
Thiamine
0.08 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.92%0.09mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.09 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.88%0.46mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
0.46 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.2%0.31mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
0.31 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.85%0.037mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.037 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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7.5%30μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
30 μgvs130 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16.2%14.6mg
Vitamin C
1.33%1.2mg
Ascorbic acid
14.6 mgvs1.2 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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5.13%0.77mg
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
0.77 mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

2.3%23mg
Calcium
3.5%35mg
23 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.56%0.086mg
Copper
24%0.22mg
0.086 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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8.63%0.69mg
Iron
27.8%2.22mg
0.69 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.95%25mg
Magnesium
10%42mg
25 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29.4%0.68mg
Manganese
18.7%0.43mg
0.68 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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4.3%30mg
Phosphorus
19.7%138mg
30 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.74%195mg
Potassium
12%405mg
195 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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0.27%4mg
Sodium
0.067%1mg
4 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.8%0.31mg
Zinc
9.1%1mg
0.31 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.32%86g
Water
1.8%67g
86 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 Raspberries Puree vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Raspberries Puree vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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