Comparing Nutrients in 1 kilogram Snack, Pretzel, hard chocolate coated VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	161% 4670kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	182% 176g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	269% 86g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	186% 2.98g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	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	539% 701g	175% 228g	130g per day for Men 19-50 years
Sugars	535% 388g	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	92% 35g	168% 64g	38g per day for Men 19-50 years
Protein	126% 70.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	300% 3.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.17mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	185% 740μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	133% 3.2μg	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	41.3% 6.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	141% 1410mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.53% 21μg	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	318% 25.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	197% 4.5mg	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	183% 1280mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	264% 145μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	329% 4940mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snack, Pretzel, hard chocolate coated vs Boiled Kidney Beans:

• Snack, Pretzel, hard chocolate coated has more Vitamin A, 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12, 20.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snack, Pretzel, hard chocolate coated vs Boiled Kidney Beans:

• Snack, Pretzel, hard chocolate coated has 4 times more Calcium, 1.2 times more Copper, 13.2 times more Selenium, 494 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Potassium and 21.9 times more Water than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled All Types Kidney Beans have similar amounts of Iron, Magnesium, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Pretzel, hard chocolate coated has 3.7 times more Energy, 35.3 times more Fat, 118 times more Saturated Fat, 1.8 times more Omega 3, 23.4 times more Omega 6, 3.1 times more Carbohydrate and 121.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Fiber than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Snack, Pretzel, hard chocolate coated as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.