Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, cones, plain VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Red Kidney Beans	Recommended Dietary Allowance
Energy	69.8% 2024kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	282% 90g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	11.5% 4.37g	159% 60.3g	38g per day for Men 19-50 years
Protein	41% 23g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	121% 1.58mg	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	2.98% 12μg	391% 1564μg	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	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	126% 10mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	192% 4.4mg	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	25% 175mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	270% 4056mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, cones, plain VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, cones, plain versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, cones, plain vs Red Kidney Beans:

• 14 oz of Raw Red Kidney Beans contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3.5 times more Vitamin B5, 9.9 times more Vitamin B6, 131.3 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9 and Vitamin C
• Both Snacks, corn-based, extruded, cones, plain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, cones, plain vs Red Kidney Beans:

• 14 ounces of Snacks, corn-based, extruded, cones, plain have 85.2 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 27.7 times more Calcium, 17.5 times more Copper, 2.6 times more Iron, 12.5 times more Magnesium, 12.8 times more Manganese, 9.2 times more Phosphorus, 16.8 times more Potassium and 13.3 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Red Kidney Beans contain similar levels of Selenium per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, cones, plain have 1.5 times more Energy, 25.4 times more Fat, 147.7 times more Saturated Fat and 3.4 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 35.8 times more Omega 3, 13.8 times more Fiber and 3.9 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6