Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Snacks, fruit leather, pieces

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	43.8% 1270kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	20.3% 6.5g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	637% 828g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	794% 576g	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	195% 74g	0% 0g	38g per day for Men 19-50 years
Protein	155% 86.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	231% 3mg	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	10% 40μg	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	622% 560mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	28% 280mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	190% 1.7mg	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	368% 29.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	80% 1.84mg	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	203% 1420mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	133% 1990mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	18% 669g	3.32% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, fruit leather, pieces per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Snacks, fruit leather, pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Snacks, fruit leather, pieces:

• 1 kilogram of Boiled Red Kidney Beans has 3.7 times more Vitamin B1, 5.8 times more Vitamin B3 and 32.5 times more Vitamin B9 than Snacks, fruit leather, pieces.
• While 1 kg of Snacks, fruit leather, pieces contains 1.7 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 46.7 times more Vitamin C, 18.7 times more Vitamin E and 2.2 times more Vitamin K than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Boiled Red Kidney Beans as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Snacks, fruit leather, pieces:

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Calcium, 1.4 times more Copper, 3.9 times more Iron, 3.2 times more Magnesium, 2.6 times more Manganese, 5.9 times more Phosphorus, 2.5 times more Potassium and 5.6 times more Zinc than Snacks, fruit leather, pieces.
• While 1 kg of Snacks, fruit leather, pieces contains 2.3 times more Selenium and 99.5 times more Sodium than Boiled Red Kidney Beans.
• 1 kilogram of Snacks, fruit leather, pieces lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Omega 3, more Fiber and 8.7 times more Protein than Snacks, fruit leather, pieces.
• While 1 kg of Snacks, fruit leather, pieces contains 2.8 times more Energy, 5.4 times more Fat, 9 times more Saturated Fat, 4 times more Omega 6, 3.6 times more Carbohydrate and 179.9 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein