Comparing Nutrients in 14 ounces California Red Kidney Beans VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	California Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	45% 1310kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	18.4% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	248% 323g	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	260% 99g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	173% 97g	78.7% 44g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	64.5% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	83.7% 1.1mg	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	53.6% 214μg	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	4.4% 3.97mg	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

	California Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	77.4% 774mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	123% 1.1mg	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	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	459% 10.6mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	50% 1707mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	53.7% 806mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted 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, pretzels, hard, whole-wheat including both salted and unsalted:

• 14 ounces of California Red Kidney Beans have 1.2 times more Vitamin B1, 1.4 times more Vitamin B6, 7.3 times more Vitamin B9 and 4.5 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 14 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.3 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 14 ounces of California Red Kidney Beans have 7 times more Calcium, 3.9 times more Copper, 3.5 times more Iron, 5.3 times more Magnesium, 3.2 times more Phosphorus, 3.5 times more Potassium and 4.1 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 14 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.7 times more Manganese and 18.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.1 times more Omega 3, 3.2 times more Fiber and 2.2 times more Protein than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 14 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 10.4 times more Fat, 14.6 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6