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Comparing Nutrients in 1 kilogram Crackers, melba toast, wheatVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, wheat
14%
5%
81%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

129%3740kcal
Energy
43.8%1270kcal
3740 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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23.7%23g
Fat
5.15%5g
23 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.5%3.37g
Saturated Fat
2.3%0.73g
3.37 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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31.3%0.5g
Omega 3
106%1.7g
0.5 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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50.5%8.6g
Omega 6
6.35%1.08g
8.6 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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588%764g
Carbohydrate
175%228g
764 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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195%74g
Fiber
168%64g
74 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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230%129g
Protein
155%86.7g
129 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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352%4.2mg
Vitamin B1
133%1.6mg
Thiamine
4.2 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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230%3mg
Vitamin B2
44.6%0.58mg
Riboflavin
3 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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318%51mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
51 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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103%5.17mg
Vitamin B5
44%2.2mg
Pantothenic acid
5.17 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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79.2%1.03mg
Vitamin B6
92%1.2mg
Pyridoxine
1.03 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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330%1320μg
Vitamin B9
325%1300μg
Folates and Folic Acid
1320 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

43%430mg
Calcium
35%350mg
430 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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294%2.65mg
Copper
240%2.16mg
2.65 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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563%45mg
Iron
278%22mg
45 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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133%560mg
Magnesium
100%420mg
560 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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463%10.6mg
Manganese
187%4.3mg
10.6 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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236%1650mg
Phosphorus
197%1380mg
1650 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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43.5%1480mg
Potassium
119%4050mg
1480 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1000%550μg
Selenium
20%11μg
550 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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558%8370mg
Sodium
0.67%10mg
8370 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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136%15mg
Zinc
91%10mg
15 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.5%55g
Water
18%669g
55 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, melba toast, wheat vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Crackers, melba toast, wheat vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: