Comparing Nutrients in 1 kilogram Snacks, KRAFT, CORNNUTS, plain VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, KRAFT, CORNNUTS, plain	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	154% 4460kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	161% 156g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	177% 30g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	553% 719g	449% 583g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	182% 69g	655% 249g	38g per day for Men 19-50 years
Protein	152% 85g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Snacks, KRAFT, CORNNUTS, plain	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.2% 3.66mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	305% 3.96mg	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	0% 0μg	983% 3930μg	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	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	132% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.5% 93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KRAFT, CORNNUTS, plain	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	1111% 10mg	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	209% 16.7mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	482% 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	393% 2750mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	376% 5640mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	162% 18mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, KRAFT, CORNNUTS, plain VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, KRAFT, CORNNUTS, plain versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, KRAFT, CORNNUTS, plain vs Royal Red Kidney Beans:

• 1 kg of Raw Royal Red Kidney Beans contains 9.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B9 and Vitamin C
• Both Snacks, KRAFT, CORNNUTS, plain as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, KRAFT, CORNNUTS, plain vs Royal Red Kidney Beans:

• 1 kilogram of Snacks, KRAFT, CORNNUTS, plain has 4.6 times more Selenium and 43.4 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 14.6 times more Calcium, 8.7 times more Copper, 5.2 times more Iron, 2.4 times more Manganese, 1.5 times more Phosphorus, 4.8 times more Potassium and 1.5 times more Zinc than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain and Royal Red Kidney Beans contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Snacks, KRAFT, CORNNUTS, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, KRAFT, CORNNUTS, plain has 1.4 times more Energy, 34.8 times more Fat, 37.4 times more Saturated Fat, 31 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.6 times more Omega 3, 3.6 times more Fiber and 3 times more Protein than Snacks, KRAFT, CORNNUTS, plain.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6