Comparing Nutrients in 1 kilogram Pretzels, soft, unsalted VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pretzels, soft, unsalted	Canned Kidney Beans	Recommended Dietary Allowance
Energy	119% 3450kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.95g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	52.5% 8.9g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	546% 710g	112% 145g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	113% 43g	38g per day for Men 19-50 years
Protein	146% 82g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	342% 4.1mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	57% 0.74mg	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	60% 240μg	90% 360μg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft, unsalted	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	150% 1.35mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	4.05% 150g	21% 780g	3700g per day for Men 19-50 years

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

• Pretzels, soft, unsalted have 3.5 times more Vitamin B1, 5.7 times more Vitamin B2, 10.4 times more Vitamin B3 and 27 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Pretzels, soft, unsalted have 3.4 times more Iron, 19.1 times more Selenium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Calcium, 1.3 times more Magnesium, 2.7 times more Potassium and 5.2 times more Water than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Canned All Types Kidney Beans have similar amounts of Copper, Phosphorus and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pretzels, soft, unsalted have 4.1 times more Energy, 5.2 times more Fat, 4.9 times more Saturated Fat, 8.4 times more Omega 6, 4.9 times more Carbohydrate and 1.6 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Omega 3, 7.4 times more Sugars and 2.5 times more Fiber than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.