Comparing Nutrients in 1 kilogram Pretzels, soft VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft	10%	8%	82%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pretzels, soft	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	117% 3380kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.95g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	52.5% 8.9g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	534% 694g	175% 228g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	4.4% 3.2g	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	44.7% 17g	168% 64g	38g per day for Men 19-50 years
Protein	146% 82g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	342% 4.1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	92% 1.2mg	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	60% 240μg	325% 1300μg	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	0% 0mg	13.3% 12mg	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	36% 5.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	240% 2.16mg	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	490% 39.2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	113% 790mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	135% 2030mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.05% 150g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pretzels, soft vs Boiled Kidney Beans:

• Pretzels, soft have 2.6 times more Vitamin B1, 5 times more Vitamin B2, 7.4 times more Vitamin B3 and 18 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Pretzels, soft.
• Both Pretzels, soft as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pretzels, soft vs Boiled Kidney Beans:

• Pretzels, soft have 1.8 times more Iron, 15.6 times more Selenium and 203 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 1.7 times more Phosphorus, 4.6 times more Potassium and 4.5 times more Water than Pretzels, soft.
• Both Pretzels, soft and Boiled All Types Kidney Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pretzels, soft have 2.7 times more Energy, 6.2 times more Fat, 9.5 times more Saturated Fat, 8.3 times more Omega 6 and 3 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Omega 3 and 3.8 times more Fiber than Pretzels, soft.
• Both Pretzels, soft and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Pretzels, soft as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.