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Comparing Nutrients in 1 pound Crackers, toast thins, low sodiumVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium
6%
33%
61%
Boiled Kidney Beans
27%
3%
70%
1 lb ▼

Macro Nutrients

69%2005kcal
Energy
20%576kcal
2005 kcalvs576 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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75.4%73g
Fat
2.34%2.27g
73 gvs2.27 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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45.7%14.6g
Saturated Fat
1.03%0.33g
14.6 gvs0.33 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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275%4.4g
Omega 3
48%0.77g
4.4 gvs0.77 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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204%34.7g
Omega 6
2.9%0.49g
34.7 gvs0.49 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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236%307g
Carbohydrate
79.6%103g
307 gvs103 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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80.7%58.5g
Sugars
2%1.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
58.5 gvs1.45 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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116%44g
Fiber
76.4%29g
44 gvs29 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52.2%29.3g
Protein
70.2%39.3g
29.3 gvs39.3 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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141%1.7mg
Vitamin B1
60.5%0.73mg
Thiamine
1.7 mgvs0.73 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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44.3%0.58mg
Vitamin B2
20.2%0.26mg
Riboflavin
0.58 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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106%17mg
Vitamin B3
16.4%2.62mg
Niacin, nicotinic acid, niacinamide
17 mgvs2.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
20%1mg
Pantothenic acid
NA mgvs1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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106%1.4mg
Vitamin B6
42%0.54mg
Pyridoxine
1.4 mgvs0.54 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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37.4%150μg
Vitamin B9
147%590μg
Folates and Folic Acid
150 μgvs590 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
6.05%5.44mg
Ascorbic acid
0 mgvs5.44 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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51%7.67mg
Vitamin E
0.91%0.14mg
Tocopherols and Tocotrienols
7.67 mgvs0.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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104%125μg
Vitamin K
31.8%38μg
Phytomenadione or phylloquinone
125 μgvs38 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
16%159mg
0 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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155%1.4mg
Copper
109%0.98mg
1.4 mgvs0.98 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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197%15.8mg
Iron
126%10mg
15.8 mgvs10 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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110%463mg
Magnesium
45.4%191mg
463 mgvs191 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
85%1.95mg
NA mgvs1.95 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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172%1207mg
Phosphorus
89.4%626mg
1207 mgvs626 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41%1388mg
Potassium
54%1837mg
1388 mgvs1837 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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380%209μg
Selenium
9.07%5μg
209 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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53.5%803mg
Sodium
0.3%4.54mg
803 mgvs4.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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80%8.8mg
Zinc
41.2%4.54mg
8.8 mgvs4.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1%37g
Water
8.2%304g
37 gvs304 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Crackers, toast thins, low sodium vs Boiled Kidney Beans:
Comparing minerals per 1 pound for Crackers, toast thins, low sodium vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 pound:



Compare more foods per 1 lb: