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Comparing Nutrients in 5 ounces Seeded RaisinsVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Seeded Raisins
3%
1%
96%
Boiled Kidney Beans
27%
3%
70%
5 oz ▼

Macro Nutrients

14.5%420kcal
Energy
6.2%180kcal
420 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g
Fat
0.73%0.71g
0.77 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.79%0.25g
Saturated Fat
0.32%0.1g
0.25 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.28%0.052g
Omega 3
15%0.24g
0.052 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1%0.17g
Omega 6
0.9%0.15g
0.17 gvs0.15 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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85.6%111g
Carbohydrate
25%32.3g
111 gvs32.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.63%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.45 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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25.4%9.64g
Fiber
24%9.07g
9.64 gvs9.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
6.38%3.57g
Protein
22%12.3g
3.57 gvs12.3 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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13.2%0.16mg
Vitamin B1
19%0.23mg
Thiamine
0.16 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
6.32%0.082mg
Riboflavin
0.26 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.87%1.58mg
Vitamin B3
5.12%0.82mg
Niacin, nicotinic acid, niacinamide
1.58 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.28%0.064mg
Vitamin B5
6.24%0.31mg
Pantothenic acid
0.064 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.5%0.27mg
Vitamin B6
13%0.17mg
Pyridoxine
0.27 mgvs0.17 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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1.06%4.25μg
Vitamin B9
46%184μg
Folates and Folic Acid
4.25 μgvs184 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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8.5%7.65mg
Vitamin C
1.9%1.7mg
Ascorbic acid
7.65 mgvs1.7 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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NA
Vitamin E
0.28%0.043mg
Tocopherols and Tocotrienols
NA mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
9.92%12μg
Phytomenadione or phylloquinone
NA μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.97%39.7mg
Calcium
4.96%49.6mg
39.7 mgvs49.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47.6%0.43mg
Copper
34%0.31mg
0.43 mgvs0.31 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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46%3.67mg
Iron
39.3%3.15mg
3.67 mgvs3.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42.5mg
Magnesium
14%59.5mg
42.5 mgvs59.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.5%0.38mg
Manganese
26.5%0.61mg
0.38 mgvs0.61 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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15%106mg
Phosphorus
28%196mg
106 mgvs196 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34.4%1169mg
Potassium
17%574mg
1169 mgvs574 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.55%0.85μg
Selenium
2.83%1.56μg
0.85 μgvs1.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.65%39.7mg
Sodium
0.094%1.4mg
39.7 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.3%0.26mg
Zinc
13%1.4mg
0.26 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.63%23.5g
Water
2.56%95g
23.5 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Seeded Raisins vs Boiled Kidney Beans:
Comparing minerals per 5 ounces for Seeded Raisins vs Boiled Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



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