Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	42.8% 1240kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	68.8% 66.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	103% 33g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	605% 786g	130g per day for Men 19-50 years
Sugars	NA	58.2% 42.2g	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	245% 93g	87% 33g	38g per day for Men 19-50 years
Protein	163% 91g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	39.2% 0.51mg	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	185% 740μg	5% 20μg	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	3.33% 3mg	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	NA	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	66% 660mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	373% 30mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	28.3% 0.65mg	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	196% 1370mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	20.3% 690mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1045% 15670mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	18% 669g	1.87% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Snacks, Pretzels, gluten- free made with cornstarch and potato flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• 1 kilogram of Boiled California Red Kidney Beans has 8.6 times more Vitamin B1, 20.7 times more Vitamin B2, 2.3 times more Vitamin B3, 7.1 times more Vitamin B5, 2 times more Vitamin B6 and 37 times more Vitamin B9 than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• 1 kilogram of Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• 1 kilogram of Boiled California Red Kidney Beans has more Calcium, 5.6 times more Copper, 6.5 times more Iron, 6.9 times more Magnesium, 4.9 times more Manganese, 6.5 times more Phosphorus, 6.1 times more Potassium and 9.6 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 kg of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 1.8 times more Selenium and 391.8 times more Sodium than Boiled California Red Kidney Beans.
• 1 kilogram of Snacks, Pretzels, gluten- free made with cornstarch and potato flour lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.1 times more Omega 3, 2.8 times more Fiber and 2.6 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While 1 kg of Snacks, Pretzels, gluten- free made with cornstarch and potato flour contains 3.1 times more Energy, 74.1 times more Fat, 236.2 times more Saturated Fat, 30.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Snacks, Pretzels, gluten- free made with cornstarch and potato flour provide inadequate amounts of Omega 3