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Comparing Nutrients in 14 ounces Deglet Noor DatesVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Deglet Noor Dates
3%
1%
96%
California Red Kidney Beans
29%
1%
70%
14 oz ▼

Macro Nutrients

38.6%1119kcal
Energy
45%1310kcal
1119 kcalvs1310 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.6%1.55g
Fat
1.02%0.99g
1.55 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g
Saturated Fat
0.45%0.14g
0.13 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g
Omega 3
21%0.33g
0.012 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.064g
Omega 6
1.26%0.21g
0.064 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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229%298g
Carbohydrate
183%237g
298 gvs237 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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347%251g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
251 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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107%77.8g
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]
77.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%79g
Glucose
NA
79 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%94g
Sucrose
NA
94 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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83.6%31.8g
Fiber
260%99g
31.8 gvs99 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.4%9.72g
Protein
173%97g
9.72 gvs97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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17%0.21mg
Vitamin B1
175%2.1mg
Thiamine
0.21 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
67%0.87mg
Riboflavin
0.26 mgvs0.87 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.6%5.06mg
Vitamin B3
51%8.18mg
Niacin, nicotinic acid, niacinamide
5.06 mgvs8.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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46.8%2.34mg
Vitamin B5
62%3.1mg
Pantothenic acid
2.34 mgvs3.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.4%0.65mg
Vitamin B6
121%1.58mg
Pyridoxine
0.65 mgvs1.58 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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19%75.4μg
Vitamin B9
391%1564μg
Folates and Folic Acid
75.4 μgvs1564 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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1.76%1.6mg
Vitamin C
20%18mg
Ascorbic acid
1.6 mgvs18 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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1.32%0.2mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.2 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.93%10.7μg
Vitamin K
NA
Phytomenadione or phylloquinone
10.7 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15.5%155mg
Calcium
77.4%774mg
155 mgvs774 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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91%0.82mg
Copper
485%4.37mg
0.82 mgvs4.37 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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50.6%4.05mg
Iron
464%37mg
4.05 mgvs37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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40.6%171mg
Magnesium
151%635mg
171 mgvs635 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.2%1.04mg
Manganese
173%3.97mg
1.04 mgvs3.97 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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35%246mg
Phosphorus
230%1607mg
246 mgvs1607 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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76.6%2604mg
Potassium
174%5914mg
2604 mgvs5914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21.6%12μg
Selenium
23%12.7μg
12 μgvs12.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg
Sodium
2.9%43.7mg
7.94 mgvs43.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.5%1.15mg
Zinc
92%10mg
1.15 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.2%81.5g
Water
1.26%46.6g
81.5 gvs46.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Deglet Noor Dates vs California Red Kidney Beans:
Comparing minerals per 14 ounces for Deglet Noor Dates vs California Red Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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