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Comparing Nutrients in 100 grams Boiled Kidney BeansVS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar
10%
32%
58%
100 g ▼

Macro Nutrients

4.38%127kcal
Energy
15.8%457kcal
127 kcalvs457 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.52%0.5g
Fat
16.6%16g
0.5 gvs16 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
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.5%23g
Carbohydrate
51%66.2g
23 gvs66.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.44%0.32g
Sugars
0.95%0.69g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.32 gvs0.69 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.4g
Fiber
NA
6.4 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
15.5%8.67g
Protein
21%11.7g
8.67 gvs11.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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13.3%0.16mg
Vitamin B1
NA
Thiamine
0.16 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.46%0.058mg
Vitamin B2
NA
Riboflavin
0.058 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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4.4%0.22mg
Vitamin B5
NA
Pantothenic acid
0.22 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.23%0.12mg
Vitamin B6
NA
Pyridoxine
0.12 mgvsNA 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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32.5%130μg
Vitamin B9
NA
Folates and Folic Acid
130 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.33%1.2mg
Vitamin C
NA
Ascorbic acid
1.2 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA 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
11.4%114mg
35 mgvs114 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg
Copper
14.8%0.13mg
0.22 mgvs0.13 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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27.8%2.22mg
Iron
53.3%4.26mg
2.22 mgvs4.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42mg
Magnesium
6.2%26mg
42 mgvs26 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.7%0.43mg
Manganese
26%0.6mg
0.43 mgvs0.6 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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19.7%138mg
Phosphorus
25.3%177mg
138 mgvs177 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%405mg
Potassium
5.85%199mg
405 mgvs199 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2%1.1μg
Selenium
NA
1.1 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
58.3%874mg
1 mgvs874 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.1%1mg
Zinc
13%1.45mg
1 mgvs1.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.8%67g
Water
0.086%3.17g
67 gvs3.17 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 Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:
Comparing minerals per 100 grams for Boiled Kidney Beans vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: