Comparing Nutrients in 1 kilogram Snacks, pretzels, hard, plain, salted VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	132% 3840kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	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	618% 804g	175% 228g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	4.28% 3.1g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	168% 64g	38g per day for Men 19-50 years
Protein	179% 100g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Boiled 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	353% 4.24mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	415% 1660μg	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	23.3% 21mg	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	31.3% 4.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	573% 45.8mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	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	183% 1280mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, pretzels, hard, plain, salted vs Boiled Kidney Beans:

• Snacks, pretzels, hard, plain, salted have 2.7 times more Vitamin B1, 5.7 times more Vitamin B2, 9.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9, 1.8 times more Vitamin C and 15.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B6 and 3 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, pretzels, hard, plain, salted vs Boiled Kidney Beans:

• Snacks, pretzels, hard, plain, salted have 2.1 times more Iron, 2.4 times more Manganese, 4 times more Selenium and 1240 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 1.8 times more Potassium and 21.4 times more Water than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, pretzels, hard, plain, salted have 3 times more Energy, 5.9 times more Fat, 5.4 times more Saturated Fat, 11.4 times more Omega 6, 3.5 times more Carbohydrate and 6.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 and 1.9 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Snacks, pretzels, hard, plain, salted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.