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Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat
14%
4%
82%
Boiled Kidney Beans
27%
3%
70%
7 oz ▼

Macro Nutrients

24%697kcal
Energy
8.7%252kcal
697 kcalvs252 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.07%2.98g
Fat
1.02%0.99g
2.98 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.48g
Saturated Fat
0.45%0.14g
0.48 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.1%0.065g
Omega 3
21%0.34g
0.065 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.2%1.23g
Omega 6
1.26%0.21g
1.23 gvs0.21 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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120%157g
Carbohydrate
35%45.2g
157 gvs45.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.88%0.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.64 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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61.6%23.4g
Fiber
33.4%12.7g
23.4 gvs12.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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46.4%26g
Protein
30.7%17.2g
26 gvs17.2 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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60.4%0.72mg
Vitamin B1
26.5%0.32mg
Thiamine
0.72 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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41.4%0.54mg
Vitamin B2
8.85%0.12mg
Riboflavin
0.54 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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67%10.7mg
Vitamin B3
7.17%1.15mg
Niacin, nicotinic acid, niacinamide
10.7 mgvs1.15 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49.2%2.46mg
Vitamin B5
8.73%0.44mg
Pantothenic acid
2.46 mgvs0.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.3%0.32mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.32 mgvs0.24 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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17.4%69.5μg
Vitamin B9
64.5%258μg
Folates and Folic Acid
69.5 μgvs258 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
2.65%2.4mg
Ascorbic acid
0 mgvs2.4 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
0.4%0.06mg
Tocopherols and Tocotrienols
NA mgvs0.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
14%16.7μg
Phytomenadione or phylloquinone
NA μgvs16.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.56%45.6mg
Calcium
6.95%69.5mg
45.6 mgvs69.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77%0.69mg
Copper
47.6%0.43mg
0.69 mgvs0.43 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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115%9.23mg
Iron
55%4.4mg
9.23 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.3%266mg
Magnesium
20%83.3mg
266 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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302%6.95mg
Manganese
37%0.85mg
6.95 mgvs0.85 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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86.5%605mg
Phosphorus
39%274mg
605 mgvs274 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.4%627mg
Potassium
23.6%804mg
627 mgvs804 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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271%149μg
Selenium
3.97%2.2μg
149 μgvs2.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
0.13%2mg
3.97 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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47%5.18mg
Zinc
18%2mg
5.18 mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.53g
Water
3.6%133g
9.53 gvs133 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Boiled Kidney Beans:
Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Boiled Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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