Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Snacks, fruit leather, pieces, with vitamin C

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	17% 492kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	260% 338g	130g per day for Men 19-50 years
Sugars	NA	NA	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	97% 37g	36.6% 14g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	92% 1.2mg	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	73.4% 294μg	14% 55.6μg	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	529% 476mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	26% 262mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	75.4% 0.68mg	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	148% 12mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	NA	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	77.7% 544mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	84% 1258mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	7.18% 266g	1.1% 40.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, fruit leather, pieces, with vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Snacks, fruit leather, pieces, with vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Snacks, fruit leather, pieces, with vitamin C:

• 14 ounces of Boiled California Red Kidney Beans have 3 times more Vitamin B1, 5.4 times more Vitamin B3 and 5.3 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While 14 oz of Snacks, fruit leather, pieces, with vitamin C contain 1.6 times more Vitamin B2, 2.9 times more Vitamin B6 and 100 times more Vitamin C than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Snacks, fruit leather, pieces, with vitamin C:

• 14 ounces of Boiled California Red Kidney Beans have 3.7 times more Calcium, 1.7 times more Copper, 4 times more Iron, 3.4 times more Magnesium, 5.7 times more Phosphorus, 2.6 times more Potassium and 4.5 times more Zinc than Snacks, fruit leather, pieces, with vitamin C.
• While 14 oz of Snacks, fruit leather, pieces, with vitamin C contain 2.7 times more Selenium and 79.3 times more Sodium than Boiled California Red Kidney Beans.
• 14 ounces of Snacks, fruit leather, pieces, with vitamin C lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2.9 times more Omega 3, 2.7 times more Fiber and 91.3 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While 14 oz of Snacks, fruit leather, pieces, with vitamin C contain 3 times more Energy, 38.9 times more Fat, 70.7 times more Saturated Fat and 3.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• 14 ounces of Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 6 in 14 ounces.