Comparing Nutrients in 14 ounces California Red Kidney Beans VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	California Red Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	45% 1310kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	199% 258g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	260% 99g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	173% 97g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	45% 0.59mg	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	391% 1564μg	109% 437μg	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	20% 18mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	71% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	77.4% 774mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	52% 0.47mg	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	464% 37mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	35% 0.8mg	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	230% 1607mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	251% 3770mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, corn-based, extruded, onion-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Snacks, corn-based, extruded, onion-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of California Red Kidney Beans have 2.4 times more Vitamin B1, 3 times more Vitamin B5, 2.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.5 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of California Red Kidney Beans have 6.7 times more Calcium, 9.3 times more Copper, 2.5 times more Iron, 5.7 times more Magnesium, 5 times more Manganese, 5.6 times more Phosphorus, 10.4 times more Potassium and 7.7 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 3.3 times more Selenium and 86.4 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 6.4 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 1.5 times more Energy, 90.4 times more Fat, 120.6 times more Saturated Fat, 1.5 times more Omega 3 and 55.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, corn-based, extruded, onion-flavor offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6