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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Red Kidney Beans	Recommended Dietary Allowance
Energy	161% 4670kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	182% 176g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	269% 86g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	186% 2.98g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	539% 701g	471% 613g	130g per day for Men 19-50 years
Sugars	535% 388g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	126% 70.5g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Red 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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.17mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Red Kidney Beans	Recommended Dietary Allowance
Calcium	141% 1410mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	0.53% 21μg	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	197% 4.5mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	264% 145μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	329% 4940mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snack, Pretzel, hard chocolate coated versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Snack, Pretzel, hard chocolate coated has more Vitamin A, 1.5 times more Vitamin B2, more Vitamin B12, 3 times more Vitamin E and 2 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.7 times more Vitamin B1, 2.1 times more Vitamin B5, 12.8 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Snack, Pretzel, hard chocolate coated as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Snack, Pretzel, hard chocolate coated has 1.7 times more Calcium, 4.5 times more Selenium and 41.2 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.7 times more Copper, 2.6 times more Iron, 3.9 times more Magnesium, 2.5 times more Manganese, 3.2 times more Phosphorus, 6.8 times more Potassium and 2.1 times more Zinc than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snack, Pretzel, hard chocolate coated has 1.4 times more Energy, 16.6 times more Fat, 55.9 times more Saturated Fat, 11.1 times more Omega 6 and 18.5 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.3 times more Fiber and 3.2 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6