Comparing Nutrients in 1 kilogram Snacks, corn-based, extruded, onion-flavor VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	172% 4990kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	136% 43.4g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	177% 30g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	172% 224g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	NA	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	103% 39g	245% 93g	38g per day for Men 19-50 years
Protein	138% 77g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	80% 1.04mg	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	275% 1100μg	185% 740μg	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	20% 18mg	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	179% 27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	321% 2.9mg	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	465% 37.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	138% 3.18mg	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	103% 720mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	633% 9500mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	78% 8.6mg	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, onion-flavor vs Boiled California Red Kidney Beans:

• Snacks, corn-based, extruded, onion-flavor have 1.7 times more Vitamin B1, 5 times more Vitamin B2, 5.9 times more Vitamin B3, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Snacks, corn-based, extruded, onion-flavor as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, corn-based, extruded, onion-flavor vs Boiled California Red Kidney Beans:

• Snacks, corn-based, extruded, onion-flavor have 1.2 times more Iron, 8.8 times more Selenium and 237.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Calcium, 2.4 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 2.9 times more Potassium, 2.6 times more Zinc and 33.5 times more Water than Snacks, corn-based, extruded, onion-flavor.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, onion-flavor have 4 times more Energy, 251.1 times more Fat, 310 times more Saturated Fat, 4.1 times more Omega 3, 150.5 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Fiber than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled California Red Kidney Beans have similar amounts of Protein per 1 kg.
• Both Snacks, corn-based, extruded, onion-flavor as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.