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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	11% 321kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	45.3% 59g	199% 258g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	37% 20.7g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	0.53% 0.079mg	71% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	11.5% 115mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	62% 4.96mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	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	60% 421mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	251% 3770mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.21% 7.94g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Snacks, corn-based, extruded, onion-flavor:

• 14 oz of Snacks, corn-based, extruded, onion-flavor contain 2.1 times more Vitamin B1, 4.6 times more Vitamin B2, 6.4 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 4.8 times more Vitamin B9, 2.3 times more Vitamin C and 134.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Copper, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Zinc and 39 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 3 times more Iron, 9.6 times more Selenium and 3.7 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, corn-based, extruded, onion-flavor contain similar levels of Calcium and Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, corn-based, extruded, onion-flavor contain 6.2 times more Energy, 62.8 times more Fat, 34.7 times more Saturated Fat, 2.5 times more Omega 3, 36.3 times more Omega 6, 4.4 times more Carbohydrate, 2.6 times more Sugars and 1.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, corn-based, extruded, onion-flavor offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6