Comparing Nutrients in 1 pound Snack, Pretzel, hard chocolate coated VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	73% 2118kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	82.5% 80g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	122% 39g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	84.5% 1.35g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	67.3% 11.4g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	78% 102g	130g per day for Men 19-50 years
Sugars	243% 176g	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	41.8% 16g	111% 42g	38g per day for Men 19-50 years
Protein	57% 32g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	36.3% 0.47mg	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	84% 336μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	60.5% 1.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	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	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	64% 640mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.53μg	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	144% 11.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	62.7% 1.44mg	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	83% 581mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	120% 65.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	149% 2241mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.38% 14g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snack, Pretzel, hard chocolate coated vs Boiled California Red Kidney Beans:

• Snack, Pretzel, hard chocolate coated has more Vitamin A, 2.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.4 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.4 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Snack, Pretzel, hard chocolate coated as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snack, Pretzel, hard chocolate coated vs Boiled California Red Kidney Beans:

• Snack, Pretzel, hard chocolate coated has 2.1 times more Calcium, 1.4 times more Manganese, 12.1 times more Selenium, 123.5 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Magnesium, 2.1 times more Potassium and 21.9 times more Water than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled California Red Kidney Beans have similar amounts of Copper, Iron and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snack, Pretzel, hard chocolate coated has 3.8 times more Energy, 196 times more Fat, 615.1 times more Saturated Fat, 9.3 times more Omega 3, 126.1 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Fiber and 1.3 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.