Comparing Nutrients in 1 kilogram Red Kidney Beans VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	116% 3370kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	625% 813g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	203% 77g	38g per day for Men 19-50 years
Protein	402% 225g	198% 111g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	367% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	409% 65.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	211% 2.74mg	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	135% 540μg	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	11% 10mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	83% 830mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	311% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	336% 27mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	1157% 26.6mg	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	580% 4060mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	126% 4300mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	135% 2030mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Snacks, pretzels, hard, whole-wheat including both salted and unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 1 kilogram of Red Kidney Beans has 1.4 times more Vitamin B1, 1.4 times more Vitamin B6, 7.3 times more Vitamin B9 and 4.5 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 kg of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 1.4 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 1 kilogram of Red Kidney Beans has 3 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 4.6 times more Magnesium, 3.2 times more Phosphorus, 3.2 times more Potassium and 4.5 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 kg of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 2.4 times more Manganese and 16.9 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 9 times more Omega 3, 2 times more Fiber and 2 times more Protein than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 1 kg of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contains 2.5 times more Fat, 3.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6