Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Canned Kidney Beans	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	29% 840kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	72% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	618% 804g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	30.5% 22g	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	0% 0g	4.28% 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	% 0g	% 6.9g	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	89.5% 34g	38g per day for Men 19-50 years
Protein	93% 52.2g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	353% 4.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	255% 3.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	329% 52.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	57% 0.74mg	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	90% 360μg	415% 1660μg	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	13.3% 12mg	23.3% 21mg	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	1.33% 0.2mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	34% 340mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	173% 1.56mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	441% 10mg	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	129% 900mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	827% 12400mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	21% 780g	0.85% 31.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Snacks, pretzels, hard, plain, salted:

• Canned All Types Kidney Beans have 1.5 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 3.7 times more Vitamin B1, 6.5 times more Vitamin B2, 12.8 times more Vitamin B3, 2.3 times more Vitamin B5, 4.6 times more Vitamin B9, 1.8 times more Vitamin C and 23.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, pretzels, hard, plain, salted have similar amounts of Vitamin B6 per 1 kg.
• Both Canned All Types Kidney Beans as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Snacks, pretzels, hard, plain, salted:

• Canned All Types Kidney Beans have 1.3 times more Calcium and 24.9 times more Water than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 3.9 times more Iron, 6 times more Manganese, 1.4 times more Phosphorus, 4.9 times more Selenium, 4.2 times more Sodium and 2.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, pretzels, hard, plain, salted have similar amounts of Copper, Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.3 times more Omega 3 and 1.3 times more Fiber than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 4.6 times more Energy, 4.9 times more Fat, 2.8 times more Saturated Fat, 11.6 times more Omega 6, 5.5 times more Carbohydrate and 1.9 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, pretzels, hard, plain, salted have similar amounts of Sugars per 1 kg.
• Both Canned All Types Kidney Beans as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.