Comparing Nutrients in 1 kilogram Snacks, corn-based, extruded, cones, plain VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	176% 5100kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	711% 228g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	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	484% 629g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	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	29% 11g	168% 64g	38g per day for Men 19-50 years
Protein	104% 58g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	7.5% 30μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	318% 25.4mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	63% 440mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	681% 10220mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.54% 20g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, corn-based, extruded, cones, plain vs Boiled Kidney Beans:

• Snacks, corn-based, extruded, cones, plain have more Vitamin A, 2 times more Vitamin B1, 4.1 times more Vitamin B2 and 2.4 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Vitamin B6, 43.3 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Snacks, corn-based, extruded, cones, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, corn-based, extruded, cones, plain vs Boiled Kidney Beans:

• Snacks, corn-based, extruded, cones, plain have 3.5 times more Selenium and 1022 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, 5.4 times more Copper, 3.8 times more Magnesium, 4.9 times more Manganese, 3.1 times more Phosphorus, 5 times more Potassium, 4.8 times more Zinc and 33.5 times more Water than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Boiled All Types Kidney Beans have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, cones, plain have 4 times more Energy, 53.8 times more Fat, 311.6 times more Saturated Fat, 7.2 times more Omega 6 and 2.8 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 17 times more Omega 3, 5.8 times more Fiber and 1.5 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.