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Comparing Nutrients in 100 grams Crackers, rye, wafers, seasonedVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, seasoned
9%
20%
71%
Canned Kidney Beans
25%
6%
69%
100 g ▼

Macro Nutrients

13%381kcal
Energy
2.9%84kcal
381 kcalvs84 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.5%9.2g
Fat
0.62%0.6g
9.2 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.02%1.3g
Saturated Fat
0.44%0.14g
1.3 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g
Omega 3
5.13%0.082g
0.32 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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19.3%3.3g
Omega 6
0.62%0.11g
3.3 gvs0.11 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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56.8%73.8g
Carbohydrate
11%14.5g
73.8 gvs14.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.55%1.85g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.85 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
%1.85g
NA gvs1.85 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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55%21g
Fiber
11.3%4.3g
21 gvs4.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16%9g
Protein
9.32%5.2g
9 gvs5.2 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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26.3%0.32mg
Vitamin B1
9.67%0.12mg
Thiamine
0.32 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg
Vitamin B2
3.92%0.051mg
Riboflavin
0.22 mgvs0.051 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.5%2.47mg
Vitamin B3
2.57%0.41mg
Niacin, nicotinic acid, niacinamide
2.47 mgvs0.41 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.56mg
Vitamin B5
2.76%0.14mg
Pantothenic acid
0.56 mgvs0.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.6%0.19mg
Vitamin B6
5.7%0.074mg
Pyridoxine
0.19 mgvs0.074 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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13%52μg
Vitamin B9
9%36μg
Folates and Folic Acid
52 μgvs36 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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0.11%0.1mg
Vitamin C
1.33%1.2mg
Ascorbic acid
0.1 mgvs1.2 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
0.13%0.02mg
Tocopherols and Tocotrienols
NA mgvs0.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.4%4.1μg
Phytomenadione or phylloquinone
NA μgvs4.1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.4%44mg
Calcium
3.4%34mg
44 mgvs34 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55%0.5mg
Copper
15%0.14mg
0.5 mgvs0.14 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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38%3.04mg
Iron
14.6%1.17mg
3.04 mgvs1.17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.2%106mg
Magnesium
6.43%27mg
106 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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103%2.37mg
Manganese
7.3%0.17mg
2.37 mgvs0.17 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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44%307mg
Phosphorus
13%90mg
307 mgvs90 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.4%454mg
Potassium
6.97%237mg
454 mgvs237 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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59%32.5μg
Selenium
1.64%0.9μg
32.5 μgvs0.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59%887mg
Sodium
19.7%296mg
887 mgvs296 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.55mg
Zinc
4.2%0.46mg
2.55 mgvs0.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%4g
Water
2.1%78g
4 gvs78 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 Crackers, rye, wafers, seasoned vs Canned Kidney Beans:
Comparing minerals per 100 grams for Crackers, rye, wafers, seasoned vs Canned Kidney Beans:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: