Comparing Nutrients in 1 kilogram Snacks, corn cakes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes	8%	6%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, corn cakes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	133% 3870kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	52.4% 8.9g	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	642% 834g	175% 228g	130g per day for Men 19-50 years
Sugars	324% 235g	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	50% 19g	168% 64g	38g per day for Men 19-50 years
Protein	145% 81g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	322% 51.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	47.5% 190μg	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	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	175% 14mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	789% 18mg	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	224% 1570mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	325% 4880mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.24% 46g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, corn cakes vs Boiled Kidney Beans:

• Snacks, corn cakes have more Vitamin A, 1.6 times more Vitamin B1, 8.9 times more Vitamin B3 and 3.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• Both Snacks, corn cakes and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Snacks, corn cakes 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 cakes vs Boiled Kidney Beans:

• Snacks, corn cakes have 1.9 times more Copper, 2.7 times more Magnesium, 4.2 times more Manganese, 9 times more Selenium, 488 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 1.6 times more Iron, 2.6 times more Potassium and 14.6 times more Water than Snacks, corn cakes.
• Both Snacks, corn cakes and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn cakes have 3 times more Energy, 4.8 times more Fat, 5.8 times more Saturated Fat, 8.2 times more Omega 6, 3.7 times more Carbohydrate and 73.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.7 times more Omega 3 and 3.4 times more Fiber than Snacks, corn cakes.
• Both Snacks, corn cakes and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Snacks, corn cakes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.