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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	43.8% 1270kcal	129% 3730kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	655% 852g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	92% 35g	38g per day for Men 19-50 years
Protein	155% 86.7g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	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	NA	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	35% 140μg	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	1333% 1200mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, fruit leather, pieces, with vitamin C	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	NA	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	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	211% 3170mg	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	2.76% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, fruit leather, pieces, with vitamin C 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, with vitamin C 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, with vitamin C:

• 1 kilogram of Boiled Red Kidney Beans has 3.7 times more Vitamin B1, 5.8 times more Vitamin B3 and 9.3 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While 1 kg of Snacks, fruit leather, pieces, with vitamin C contains 1.7 times more Vitamin B2, 2.5 times more Vitamin B6 and 100 times more Vitamin C than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B3
• Both Boiled Red Kidney Beans as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in one kilogram.

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

• 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, 5.9 times more Phosphorus, 2.5 times more Potassium and 5.6 times more Zinc than Snacks, fruit leather, pieces, with vitamin C.
• While 1 kg of Snacks, fruit leather, pieces, with vitamin C contains 2.7 times more Selenium and 158.5 times more Sodium than Boiled Red Kidney Beans.
• 1 kilogram of Snacks, fruit leather, pieces, with vitamin C lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 15.3 times more Omega 3, 2.1 times more Fiber and 86.7 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While 1 kg of Snacks, fruit leather, pieces, with vitamin C contains 2.9 times more Energy, 7 times more Fat, 13.8 times more Saturated Fat and 3.7 times more Carbohydrate than Boiled Red Kidney Beans.
• 1 kilogram of Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 3 and Protein
• Both Boiled Red Kidney Beans as well as Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 6 in one kilogram.