Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Boiled Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Energy	43.8% 1270kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	52.4% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	642% 834g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	324% 235g	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	168% 64g	50% 19g	38g per day for Men 19-50 years
Protein	155% 86.7g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	322% 51.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	108% 1.4mg	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	325% 1300μg	47.5% 190μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	35% 350mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	467% 4.2mg	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	278% 22mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	789% 18mg	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	197% 1380mg	224% 1570mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	325% 4880mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	182% 20mg	11mg per day for Men 19-50 years
Water	18% 669g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Snacks, corn cakes:

• Boiled All Types Kidney Beans have 6.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• While Snacks, corn cakes contain more Vitamin A, 1.6 times more Vitamin B1, 8.9 times more Vitamin B3 and 3.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, corn cakes have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Snacks, corn cakes:

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 1.6 times more Iron, 2.6 times more Potassium and 14.6 times more Water than Snacks, corn cakes.
• While Snacks, corn cakes contain 1.9 times more Copper, 2.7 times more Magnesium, 4.2 times more Manganese, 9 times more Selenium, 488 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, corn cakes have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 5.7 times more Omega 3 and 3.4 times more Fiber than Snacks, corn cakes.
• While Snacks, corn cakes contain 3 times more Energy, 4.8 times more Fat, 5.8 times more Saturated Fat, 8.2 times more Omega 6, 3.7 times more Carbohydrate and 73.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, corn cakes have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, corn cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.