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Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheatVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat
14%
4%
82%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

121%3510kcal
Energy
43.8%1270kcal
3510 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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15.5%15g
Fat
5.15%5g
15 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.6%2.43g
Saturated Fat
2.3%0.73g
2.43 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.6%0.33g
Omega 3
106%1.7g
0.33 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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36.4%6.18g
Omega 6
6.35%1.08g
6.18 gvs1.08 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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607%789g
Carbohydrate
175%228g
789 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.2 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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311%118g
Fiber
168%64g
118 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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234%131g
Protein
155%86.7g
131 gvs86.7 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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304%3.65mg
Vitamin B1
133%1.6mg
Thiamine
3.65 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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208%2.7mg
Vitamin B2
44.6%0.58mg
Riboflavin
2.7 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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338%54mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
54 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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248%12.4mg
Vitamin B5
44%2.2mg
Pantothenic acid
12.4 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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122%1.6mg
Vitamin B6
92%1.2mg
Pyridoxine
1.6 mgvs1.2 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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87.5%350μg
Vitamin B9
325%1300μg
Folates and Folic Acid
350 μgvs1300 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
13.3%12mg
Ascorbic acid
0 mgvs12 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
2%0.3mg
Tocopherols and Tocotrienols
NA mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
70%84μg
Phytomenadione or phylloquinone
NA μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

23%230mg
Calcium
35%350mg
230 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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389%3.5mg
Copper
240%2.16mg
3.5 mgvs2.16 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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581%46.5mg
Iron
278%22mg
46.5 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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319%1340mg
Magnesium
100%420mg
1340 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1522%35mg
Manganese
187%4.3mg
35 mgvs4.3 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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436%3050mg
Phosphorus
197%1380mg
3050 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3160mg
Potassium
119%4050mg
3160 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1365%751μg
Selenium
20%11μg
751 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.33%20mg
Sodium
0.67%10mg
20 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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237%26mg
Zinc
91%10mg
26 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.3%48g
Water
18%669g
48 gvs669 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Crackers, matzo, whole-wheat vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Crackers, matzo, whole-wheat vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: