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Comparing Nutrients in 1 pound Dried Zante CurrantsVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Dried Zante Currants
4%
1%
95%
Boiled Kidney Beans
27%
3%
70%
1 lb ▼

Macro Nutrients

45.4%1315kcal
Energy
20%576kcal
1315 kcalvs576 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.03%1g
Fat
2.34%2.27g
1 gvs2.27 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.39g
Saturated Fat
1.03%0.33g
0.39 gvs0.33 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.4%0.054g
Omega 3
48%0.77g
0.054 gvs0.77 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.93%0.16g
Omega 6
2.9%0.49g
0.16 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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269%349g
Carbohydrate
79.6%103g
349 gvs103 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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390%282g
Sugars
2%1.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
282 gvs1.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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203%147g
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]
147 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%135g
Glucose
NA
135 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.5%20g
Fiber
76.4%29g
20 gvs29 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27.8%15.6g
Protein
70.2%39.3g
15.6 gvs39.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2%18μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
18 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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60.5%0.73mg
Vitamin B1
60.5%0.73mg
Thiamine
0.73 mgvs0.73 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49.5%0.64mg
Vitamin B2
20.2%0.26mg
Riboflavin
0.64 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45.8%7.33mg
Vitamin B3
16.4%2.62mg
Niacin, nicotinic acid, niacinamide
7.33 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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103%1.34mg
Vitamin B6
42%0.54mg
Pyridoxine
1.34 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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11.3%45.4μg
Vitamin B9
147%590μg
Folates and Folic Acid
45.4 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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23.7%21.3mg
Vitamin C
6.05%5.44mg
Ascorbic acid
21.3 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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3.33%0.5mg
Vitamin E
0.91%0.14mg
Tocopherols and Tocotrienols
0.5 mgvs0.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.5%15μg
Vitamin K
31.8%38μg
Phytomenadione or phylloquinone
15 μgvs38 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

40%399mg
Calcium
16%159mg
399 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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150%1.35mg
Copper
109%0.98mg
1.35 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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107%8.53mg
Iron
126%10mg
8.53 mgvs10 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39%163mg
Magnesium
45.4%191mg
163 mgvs191 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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68%1.56mg
Manganese
85%1.95mg
1.56 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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64%449mg
Phosphorus
89.4%626mg
449 mgvs626 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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104%3524mg
Potassium
54%1837mg
3524 mgvs1837 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.77%3.18μg
Selenium
9.07%5μg
3.18 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13%195mg
Sodium
0.3%4.54mg
195 mgvs4.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.3%1.68mg
Zinc
41.2%4.54mg
1.68 mgvs4.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.16%80g
Water
8.2%304g
80 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 Dried Zante Currants vs Boiled Kidney Beans:
Comparing minerals per 1 pound for Dried Zante Currants vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 pound:



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