Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Boiled Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Energy	17.4% 504kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	20.8% 3.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	255% 331g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	128% 93g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	20% 7.54g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 516μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	14% 139mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	110% 8.8mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	313% 7.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.2% 548mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	129% 1937mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Snacks, corn cakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of Snacks, corn cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Snacks, corn cakes:

• 14 ounces of Boiled Kidney Beans have 6.8 times more Vitamin B9 and more Vitamin K than Snacks, corn cakes.
• While 14 oz of Snacks, corn cakes contain more Vitamin A, 1.6 times more Vitamin B1, 8.9 times more Vitamin B3 and 3.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Snacks, corn cakes provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin A
• 14 ounces of Snacks, corn cakes have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Snacks, corn cakes:

• 14 ounces of Boiled Kidney Beans have 1.8 times more Calcium, 1.6 times more Iron and 2.6 times more Potassium than Snacks, corn cakes.
• While 14 oz of Snacks, corn cakes contain 1.9 times more Copper, 2.7 times more Magnesium, 4.2 times more Manganese, 9 times more Selenium, 488 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Snacks, corn cakes contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kidney Beans have 5.7 times more Omega 3 and 3.4 times more Fiber than Snacks, corn cakes.
• While 14 oz of Snacks, corn cakes contain 3 times more Energy, 4.8 times more Fat, 8.2 times more Omega 6, 3.7 times more Carbohydrate and 73.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Snacks, corn cakes offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Snacks, corn cakes provide inadequate amounts of Omega 3