Comparing Nutrients in 14 ounces Red Kidney Beans VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Red Kidney Beans	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	46% 1338kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	42.5% 7.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	190% 247g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	77.2% 56g	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	4.27% 3.1g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 50.4g	g per day for Men 19-50 years
Fiber	159% 60.3g	39.7% 15g	38g per day for Men 19-50 years
Protein	160% 89.4g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	167% 2.17mg	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	137% 548μg	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	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	5.56% 0.83mg	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	166% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	33% 329mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	196% 1.76mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	0% 0μg	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	332% 26.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	216% 4.98mg	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% 1611mg	153% 1072mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.74% 27.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, peas, roasted, wasabi-flavored per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Snacks, peas, roasted, wasabi-flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Snacks, peas, roasted, wasabi-flavored:

• 14 ounces of Red Kidney Beans have 1.6 times more Vitamin B5, 2.9 times more Vitamin B9 and more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• While 14 oz of Snacks, peas, roasted, wasabi-flavored contain more Vitamin A, 1.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6, 11 times more Vitamin E and 9 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, peas, roasted, wasabi-flavored provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Snacks, peas, roasted, wasabi-flavored:

• 14 ounces of Red Kidney Beans have 1.6 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Snacks, peas, roasted, wasabi-flavored.
• While 14 oz of Snacks, peas, roasted, wasabi-flavored contain 1.5 times more Calcium, 2.3 times more Selenium and 25 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, peas, roasted, wasabi-flavored contain similar levels of Manganese and Zinc per 14 ounces.
• Both Raw Red Kidney Beans as well as Snacks, peas, roasted, wasabi-flavored lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 2.7 times more Omega 3, 4 times more Fiber and 1.6 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• While 14 oz of Snacks, peas, roasted, wasabi-flavored contain 1.3 times more Energy, 13.3 times more Fat, 34.4 times more Saturated Fat, 8 times more Omega 6 and 6.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, peas, roasted, wasabi-flavored offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6