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Comparing Nutrients in 100 grams Boiled Kidney BeansVS Boiled Mustard Spinach

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
Boiled Mustard Spinach
34%
9%
57%
100 g ▼

Macro Nutrients

4.38%127kcal
Energy
0.55%16kcal
127 kcalvs16 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.52%0.5g
Fat
0.21%0.2g
0.5 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.073g
Saturated Fat
NA
0.073 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.6%0.17g
Omega 3
NA
0.17 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.64%0.11g
Omega 6
NA
0.11 gvsNA 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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17.5%23g
Carbohydrate
2.15%2.8g
23 gvs2.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.44%0.32g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.32 gvsNA 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 .

Find Legumes rich in Sucrose
17%6.4g
Fiber
5.26%2g
6.4 gvs2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
15.5%8.67g
Protein
3.04%1.7g
8.67 gvs1.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
45.6%410μg
RAE, retinol activity equivalents
0 μgvs410 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.3%0.16mg
Vitamin B1
3.4%0.041mg
Thiamine
0.16 mgvs0.041 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.46%0.058mg
Vitamin B2
4.77%0.062mg
Riboflavin
0.058 mgvs0.062 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.6%0.58mg
Vitamin B3
2.7%0.43mg
Niacin, nicotinic acid, niacinamide
0.58 mgvs0.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.4%0.22mg
Vitamin B5
2.38%0.12mg
Pantothenic acid
0.22 mgvs0.12 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.23%0.12mg
Vitamin B6
7.46%0.097mg
Pyridoxine
0.12 mgvs0.097 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 .

Find Legumes rich in Vitamin B7
32.5%130μg
Vitamin B9
18.3%73μg
Folates and Folic Acid
130 μgvs73 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
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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1.33%1.2mg
Vitamin C
72.2%65mg
Ascorbic acid
1.2 mgvs65 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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0.2%0.03mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.03 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7%8.4μg
Vitamin K
NA
Phytomenadione or phylloquinone
8.4 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.5%35mg
Calcium
16%158mg
35 mgvs158 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg
Copper
5.56%0.05mg
0.22 mgvs0.05 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 .

Find Legumes rich in Fluoride
27.8%2.22mg
Iron
10%0.8mg
2.22 mgvs0.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42mg
Magnesium
1.67%7mg
42 mgvs7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.7%0.43mg
Manganese
11.7%0.27mg
0.43 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
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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19.7%138mg
Phosphorus
2.57%18mg
138 mgvs18 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
12%405mg
Potassium
8.4%285mg
405 mgvs285 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2%1.1μg
Selenium
1.1%0.6μg
1.1 μgvs0.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.067%1mg
Sodium
0.93%14mg
1 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.1%1mg
Zinc
1%0.11mg
1 mgvs0.11 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.8%67g
Water
2.55%95g
67 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Boiled Mustard Spinach:
Comparing minerals per 100 grams for Boiled Kidney Beans vs Boiled Mustard Spinach:
Comparison of macro-nutrients per 100 grams:



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