Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Boiled Kidney Beans	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	43.8% 1270kcal	158% 4570kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	172% 167g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	240% 76.8g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	545% 709g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	535% 388g	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	63% 24g	38g per day for Men 19-50 years
Protein	155% 86.7g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	132% 1.72mg	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	22.5% 90μg	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	5.56% 5mg	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	2% 0.3mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	35% 350mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	336% 3.02mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	244% 5.62mg	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	207% 1450mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	264% 145μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	379% 5690mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	18% 669g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 14.4 times more Vitamin B9 and 2.4 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, 20.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Boiled All Types Kidney Beans have 1.8 times more Potassium and 26.8 times more Water than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2.1 times more Calcium, 1.4 times more Copper, 1.3 times more Manganese, 13.2 times more Selenium and 569 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.7 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 3.6 times more Energy, 33.4 times more Fat, 105.2 times more Saturated Fat, 18.4 times more Omega 6, 3.1 times more Carbohydrate and 121.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Omega 3 and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.