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

Macros Ratio

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

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	California Red Kidney Beans	Recommended Dietary Allowance
Energy	172% 4990kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	136% 43.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	177% 30g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	460% 598g	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	655% 249g	38g per day for Men 19-50 years
Protein	138% 77g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	275% 1100μg	985% 3940μg	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	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	633% 9500mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, corn-based, extruded, onion-flavor vs California Red Kidney Beans:

• Snacks, corn-based, extruded, onion-flavor have 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B1, 3 times more Vitamin B5, 2.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.5 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw 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 California Red Kidney Beans:

• Snacks, corn-based, extruded, onion-flavor have 3.3 times more Selenium and 86.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.7 times more Calcium, 9.3 times more Copper, 2.5 times more Iron, 5.7 times more Magnesium, 5 times more Manganese, 5.6 times more Phosphorus, 10.4 times more Potassium and 7.7 times more Zinc than Snacks, corn-based, extruded, onion-flavor.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, onion-flavor have 1.5 times more Energy, 90.4 times more Fat, 120.6 times more Saturated Fat, 1.5 times more Omega 3 and 55.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.4 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.