Comparing Nutrients in 1 pound Snacks, corn-based, extruded, onion-flavor VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	California Red Kidney Beans	Recommended Dietary Allowance
Energy	78% 2263kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	61.5% 19.7g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	80.3% 13.7g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	209% 271g	130g per day for Men 19-50 years
Sugars	30.2% 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	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	46.6% 17.7g	297% 113g	38g per day for Men 19-50 years
Protein	62.4% 35g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	139% 1.8mg	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	125% 499μg	447% 1787μg	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	9.07% 8.16mg	22.7% 20.4mg	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	81.3% 12.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 132mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	554% 5mg	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	211% 17mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	197% 4.54mg	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	46.7% 327mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	287% 4309mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, corn-based, extruded, onion-flavor vs California Red Kidney Beans:

• Snacks, corn-based, extruded, onion-flavor have 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B1, 3 times more Vitamin B5, 2.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.5 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, corn-based, extruded, onion-flavor vs California Red Kidney Beans:

• Snacks, corn-based, extruded, onion-flavor have 3.3 times more Selenium and 86.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.7 times more Calcium, 9.3 times more Copper, 2.5 times more Iron, 5.7 times more Magnesium, 5 times more Manganese, 5.6 times more Phosphorus, 10.4 times more Potassium and 7.7 times more Zinc than Snacks, corn-based, extruded, onion-flavor.

Comparison of macro-nutrients per 1 pound:

• Snacks, corn-based, extruded, onion-flavor have 1.5 times more Energy, 90.4 times more Fat, 120.6 times more Saturated Fat, 1.5 times more Omega 3 and 55.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.4 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.