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Comparing Nutrients in 100 grams Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seedsVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds
11%
55%
34%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

16.7%484kcal
Energy
4.38%127kcal
484 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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33%32g
Fat
0.52%0.5g
32 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19%6.1g
Saturated Fat
0.23%0.073g
6.1 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5%0.08g
Omega 3
10.6%0.17g
0.08 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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66%11.2g
Omega 6
0.64%0.11g
11.2 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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34.5%45g
Carbohydrate
17.5%23g
45 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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NA
Fiber
17%6.4g
NA gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.4%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

1.44%13μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
13 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.4%0.41mg
Vitamin B1
13.3%0.16mg
Thiamine
0.41 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.2%0.22mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.22 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.5%4.4mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
4.4 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.3%0.96mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
0.96 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.26 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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16.3%65μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
65 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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1.44%1.3mg
Vitamin C
1.33%1.2mg
Ascorbic acid
1.3 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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NA
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
NA 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

11%109mg
Calcium
3.5%35mg
109 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.84mg
Copper
24%0.22mg
0.84 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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42.4%3.4mg
Iron
27.8%2.22mg
3.4 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38.3%161mg
Magnesium
10%42mg
161 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46%1.06mg
Manganese
18.7%0.43mg
1.06 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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55.3%387mg
Phosphorus
19.7%138mg
387 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19%648mg
Potassium
12%405mg
648 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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1.8%27mg
Sodium
0.067%1mg
27 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.5%3.14mg
Zinc
9.1%1mg
3.14 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.6g
Water
1.8%67g
6.6 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 Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: