Comparing Nutrients in 1 pound Boiled Kidney Beans VS Snacks, pretzels, hard, plain, made with unenriched flour, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%

Macro Nutrients

	Boiled Kidney Beans	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Energy	20% 576kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	30.7% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	276% 359g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	40.5% 0.53mg	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	147% 590μg	94% 376μg	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	6.05% 5.44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Calcium	16% 159mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	133% 1.2mg	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	126% 10mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	353% 8.1mg	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	89.4% 626mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	519% 7779mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B9 and more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 1.7 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, pretzels, hard, plain, made with unenriched flour, salted have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• Boiled All Types Kidney Beans have 1.3 times more Iron, 1.2 times more Phosphorus, 2.8 times more Potassium and 20.3 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 4.2 times more Manganese, 5.3 times more Selenium and 1715 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, pretzels, hard, plain, made with unenriched flour, salted have similar amounts of Calcium, Copper, Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3 and 2.3 times more Fiber than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While Snacks, pretzels, hard, plain, made with unenriched flour, salted contain 3 times more Energy, 7 times more Fat, 10.3 times more Saturated Fat, 10.6 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, pretzels, hard, plain, made with unenriched flour, salted have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.