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Comparing Nutrients in 100 grams Hard white WheatVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Canned Kidney Beans
25%
6%
69%
100 g ▼

Macro Nutrients

11.8%342kcal
Energy
2.9%84kcal
342 kcalvs84 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.76%1.7g
Fat
0.62%0.6g
1.7 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.87%0.28g
Saturated Fat
0.44%0.14g
0.28 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.2%0.035g
Omega 3
5.13%0.082g
0.035 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.2%0.72g
Omega 6
0.62%0.11g
0.72 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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58.4%76g
Carbohydrate
11%14.5g
76 gvs14.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.57%0.41g
Sugars
2.55%1.85g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.41 gvs1.85 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.85g
NA gvs1.85 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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32%12g
Fiber
11.3%4.3g
12 gvs4.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11.3g
Protein
9.32%5.2g
11.3 gvs5.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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32.3%0.39mg
Vitamin B1
9.67%0.12mg
Thiamine
0.39 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.3%0.11mg
Vitamin B2
3.92%0.051mg
Riboflavin
0.11 mgvs0.051 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.4%4.4mg
Vitamin B3
2.57%0.41mg
Niacin, nicotinic acid, niacinamide
4.4 mgvs0.41 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19%0.95mg
Vitamin B5
2.76%0.14mg
Pantothenic acid
0.95 mgvs0.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28.3%0.37mg
Vitamin B6
5.7%0.074mg
Pyridoxine
0.37 mgvs0.074 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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9.5%38μg
Vitamin B9
9%36μg
Folates and Folic Acid
38 μgvs36 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
1.33%1.2mg
Ascorbic acid
0 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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6.73%1mg
Vitamin E
0.13%0.02mg
Tocopherols and Tocotrienols
1 mgvs0.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.6%1.9μg
Vitamin K
3.4%4.1μg
Phytomenadione or phylloquinone
1.9 μgvs4.1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.2%32mg
Calcium
3.4%34mg
32 mgvs34 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.3%0.36mg
Copper
15%0.14mg
0.36 mgvs0.14 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%4.56mg
Iron
14.6%1.17mg
4.56 mgvs1.17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22%93mg
Magnesium
6.43%27mg
93 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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166%3.82mg
Manganese
7.3%0.17mg
3.82 mgvs0.17 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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50.7%355mg
Phosphorus
13%90mg
355 mgvs90 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.7%432mg
Potassium
6.97%237mg
432 mgvs237 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.64%0.9μg
NA μgvs0.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
19.7%296mg
2 mgvs296 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30.3%3.33mg
Zinc
4.2%0.46mg
3.33 mgvs0.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.57g
Water
2.1%78g
9.57 gvs78 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 Hard white Wheat vs Canned Kidney Beans:
Comparing minerals per 100 grams for Hard white Wheat vs Canned Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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