Comparing Nutrients in 14 ounces Snacks, sesame sticks, wheat-based, unsalted VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	California Red Kidney Beans	Recommended Dietary Allowance
Energy	74% 2147kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	80.4% 25.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	241% 3.85g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	384% 65.2g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	183% 237g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	260% 99g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	22% 87.3μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, unsalted	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	67.5% 675mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	485% 4.37mg	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	36.7% 2.94mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	173% 3.97mg	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	78.2% 548mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	92% 10mg	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, sesame sticks, wheat-based, unsalted VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, sesame sticks, wheat-based, unsalted versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, sesame sticks, wheat-based, unsalted vs California Red Kidney Beans:

• 14 oz of Raw California Red Kidney Beans contain 4.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.3 times more Vitamin B5, 4.6 times more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• 14 ounces of Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin C
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Snacks, sesame sticks, wheat-based, unsalted vs California Red Kidney Beans:

• 14 ounces of Snacks, sesame sticks, wheat-based, unsalted have 5.3 times more Selenium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.7 times more Copper, 12.6 times more Iron, 3.6 times more Magnesium, 2.9 times more Phosphorus, 8.4 times more Potassium and 2.2 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and California Red Kidney Beans contain similar levels of Calcium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, sesame sticks, wheat-based, unsalted have 1.6 times more Energy, 146.8 times more Fat, 180 times more Saturated Fat, 11.5 times more Omega 3 and 304.4 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.3 times more Carbohydrate and 2.2 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6