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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	California Red Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Energy	114% 3300kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	642% 834g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	50% 19g	38g per day for Men 19-50 years
Protein	435% 244g	145% 81g	56g per day for Men 19-50 years

Vitamins

	California Red 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	441% 5.3mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	322% 51.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	195% 1950mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	224% 1570mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	325% 4880mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	182% 20mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, corn cakes per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Snacks, corn cakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of California Red Kidney Beans has 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 2.8 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Snacks, corn cakes.
• While 1 kg of Snacks, corn cakes contains more Vitamin A and 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, corn cakes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Snacks, corn cakes have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 10.3 times more Calcium, 2.6 times more Copper, 6.7 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus, 9.5 times more Potassium and 1.3 times more Zinc than Snacks, corn cakes.
• While 1 kg of Snacks, corn cakes contains 1.8 times more Manganese, 3.1 times more Selenium and 44.4 times more Sodium than Raw California Red Kidney Beans.
• 1 kilogram of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.8 times more Omega 3, 13.1 times more Fiber and 3 times more Protein than Snacks, corn cakes.
• While 1 kg of Snacks, corn cakes contains 9.6 times more Fat, 16.5 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, corn cakes offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Snacks, corn cakes provide inadequate amounts of Omega 3