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Comparing Nutrients in 100 calories Seeded RaisinsVS Boiled Kidney Beans

Weight per 100 calories

Seeded Raisins
33.8g
Boiled Kidney Beans
78.7g

Seeded Raisins have 2.3 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Seeded Raisins or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Seeded Raisins
3%
1%
96%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.19%0.18g
Fat
0.41%0.39g
0.18 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g
Saturated Fat
0.18%0.057g
0.06 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.78%0.013g
Omega 3
8.37%0.13g
0.013 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.24%0.041g
Omega 6
0.5%0.085g
0.041 gvs0.085 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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20.4%26.5g
Carbohydrate
14%18g
26.5 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.25 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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6.05%2.3g
Fiber
13.3%5.04g
2.3 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.52%0.85g
Protein
12%6.83g
0.85 gvs6.83 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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3.15%0.038mg
Vitamin B1
10.5%0.13mg
Thiamine
0.038 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.73%0.061mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.061 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.35%0.38mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
0.38 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.3%0.015mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
0.015 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.9%0.064mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.064 mgvs0.094 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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0.25%1μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
1 μgvs102 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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2.03%1.82mg
Vitamin C
1.05%0.94mg
Ascorbic acid
1.82 mgvs0.94 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
0.16%0.024mg
Tocopherols and Tocotrienols
NA mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
NA μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.95%9.46mg
Calcium
2.76%27.6mg
9.46 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.3%0.1mg
Copper
19%0.17mg
0.1 mgvs0.17 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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11%0.88mg
Iron
22%1.75mg
0.88 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.4%10mg
Magnesium
7.87%33mg
10 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.92%0.09mg
Manganese
14.7%0.34mg
0.09 mgvs0.34 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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3.6%25.3mg
Phosphorus
15.5%109mg
25.3 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.2%279mg
Potassium
9.38%319mg
279 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.37%0.2μg
Selenium
1.57%0.87μg
0.2 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.63%9.46mg
Sodium
0.052%0.79mg
9.46 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.55%0.061mg
Zinc
7.16%0.79mg
0.061 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.15%5.6g
Water
1.42%52.7g
5.6 gvs52.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Seeded Raisins vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Seeded Raisins vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: