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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	132% 3840kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	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	618% 804g	172% 224g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	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	245% 93g	38g per day for Men 19-50 years
Protein	179% 100g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Boiled California 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	353% 4.24mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	415% 1660μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	573% 45.8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	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	183% 1280mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, pretzels, hard, plain, salted versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 3.3 times more Vitamin B1, 5.4 times more Vitamin B2, 9.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Vitamin B6 than Snacks, pretzels, hard, plain, salted.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Snacks, pretzels, hard, plain, salted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 1.5 times more Iron, 3.2 times more Manganese, 3.7 times more Selenium, 310 times more Sodium and 1.2 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.4 times more Calcium, 1.9 times more Copper, 1.7 times more Magnesium and 1.9 times more Potassium than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Boiled California Red Kidney Beans contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 3.1 times more Energy, 32.6 times more Fat, 2 times more Omega 3, 61.4 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.7 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Boiled California Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6