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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	17.4% 504kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	69.6% 90g	199% 258g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	53% 0.64mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	5.3% 4.76mg	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	0.79% 0.12mg	71% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	11% 111mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	251% 3770mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.21% 7.94g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Boiled Red Kidney Beans have 1.6 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 5.5 times more Vitamin B3, 1.5 times more Vitamin C and 89.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled 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 Boiled Red Kidney Beans vs Snacks, corn-based, extruded, onion-flavor:

• 14 ounces of Boiled Red Kidney Beans have 2.1 times more Copper, 1.6 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 2.8 times more Potassium and 3.2 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 1.3 times more Iron, 8.8 times more Selenium and 475 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, corn-based, extruded, onion-flavor contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 1.3 times more Omega 3 and 1.9 times more Fiber than Snacks, corn-based, extruded, onion-flavor.
• While 14 oz of Snacks, corn-based, extruded, onion-flavor contain 3.9 times more Energy, 45.2 times more Fat, 60.3 times more Saturated Fat, 28.1 times more Omega 6, 2.9 times more Carbohydrate and 15.1 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, corn-based, extruded, onion-flavor offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6