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Comparing Nutrients in 1 kilogram Sweetened Dried CranberriesVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Sweetened Dried Cranberries
0%
3%
97%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

106%3080kcal
Energy
43.8%1270kcal
3080 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.2%11g
Fat
5.15%5g
11 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.75%0.88g
Saturated Fat
2.3%0.73g
0.88 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.4%0.23g
Omega 3
106%1.7g
0.23 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.35%1.6g
Omega 6
6.35%1.08g
1.6 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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637%828g
Carbohydrate
175%228g
828 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1001%726g
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
726 gvs3.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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372%270g
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]
270 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%297g
Glucose
NA
297 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%158g
Sucrose
NA
158 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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139%53g
Fiber
168%64g
53 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.04%1.7g
Protein
155%86.7g
1.7 gvs86.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.22%20μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
20 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg
Vitamin B1
133%1.6mg
Thiamine
0.13 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.5%0.28mg
Vitamin B2
44.6%0.58mg
Riboflavin
0.28 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.3%5.5mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
5.5 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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

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29.2%0.38mg
Vitamin B6
92%1.2mg
Pyridoxine
0.38 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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0%0μg
Vitamin B9
325%1300μg
Folates and Folic Acid
0 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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2.22%2mg
Vitamin C
13.3%12mg
Ascorbic acid
2 mgvs12 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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140%21mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
21 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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63.3%76μg
Vitamin K
70%84μg
Phytomenadione or phylloquinone
76 μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9%90mg
Calcium
35%350mg
90 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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70%0.63mg
Copper
240%2.16mg
0.63 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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48.8%3.9mg
Iron
278%22mg
3.9 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.52%40mg
Magnesium
100%420mg
40 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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78.3%1.8mg
Manganese
187%4.3mg
1.8 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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11.4%80mg
Phosphorus
197%1380mg
80 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.4%490mg
Potassium
119%4050mg
490 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6μg
Selenium
20%11μg
6 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.33%50mg
Sodium
0.67%10mg
50 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.1%1mg
Zinc
91%10mg
1 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.27%158g
Water
18%669g
158 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 Sweetened Dried Cranberries vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Sweetened Dried Cranberries vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



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