Comparing Nutrients in 1 kilogram Snacks, pretzels, hard, plain, salted VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	132% 3840kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	114% 148g	130g per day for Men 19-50 years
Sugars	30.5% 22g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	89.5% 34g	113% 43g	38g per day for Men 19-50 years
Protein	179% 100g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	27% 270mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, pretzels, hard, plain, salted versus 1 kg of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 4 times more Vitamin B1, 5 times more Vitamin B2, 10.7 times more Vitamin B3, 2.5 times more Vitamin B5, 7.2 times more Vitamin B9, 2.6 times more Vitamin C and 23.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Snacks, pretzels, hard, plain, salted as well as Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 3.7 times more Iron, 3.5 times more Manganese, 1.2 times more Phosphorus, 4 times more Selenium, 4.8 times more Sodium and 1.7 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 24.9 times more Water than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Canned Red Kidney Beans with Liquids contain similar levels of Calcium, Copper, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 4.7 times more Energy, 8.1 times more Fat, 1.3 times more Omega 3, 14.8 times more Omega 6, 5.4 times more Carbohydrate and 1.9 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.3 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Canned Red Kidney Beans with Liquids offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6