Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Boiled Red Kidney Beans	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	17.4% 504kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	107% 34g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	59% 10g	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	214% 278g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	212% 154g	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	77.3% 29.4g	36.6% 14g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	59.5% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	9.46% 0.12mg	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	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53% 1.27μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	11% 111mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.21% 8.33μg	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	146% 11.7mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	78% 1.8mg	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	80.5% 564mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	131% 1961mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snack, Pretzel, hard chocolate coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Snack, Pretzel, hard chocolate coated:

• 14 ounces of Boiled Red Kidney Beans have 3.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Snack, Pretzel, hard chocolate coated.
• While 14 oz of Snack, Pretzel, hard chocolate coated contain more Vitamin A, 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12, 20.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Snack, Pretzel, hard chocolate coated:

• 14 ounces of Boiled Red Kidney Beans have 1.3 times more Magnesium and 2 times more Potassium than Snack, Pretzel, hard chocolate coated.
• While 14 oz of Snack, Pretzel, hard chocolate coated contain 5 times more Calcium, 12.1 times more Selenium and 247 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snack, Pretzel, hard chocolate coated contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 2.1 times more Fiber and 1.2 times more Protein than Snack, Pretzel, hard chocolate coated.
• While 14 oz of Snack, Pretzel, hard chocolate coated contain 3.7 times more Energy, 35.3 times more Fat, 119.6 times more Saturated Fat, 1.8 times more Omega 3, 23.6 times more Omega 6, 3.1 times more Carbohydrate and 121.3 times more Sugars than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6