Comparing Nutrients in 300 calories California Red Kidney Beans VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Weight per 300 calories

• California Red Kidney Beans: 91g
• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 83g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Snacks, pretzels, hard, whole-wheat including both salted and unsalted?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	California Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.07% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	3.85% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	52% 67.4g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	16.8% 6.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	17.5% 0.23mg	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	89.5% 358μg	11% 44.8μg	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	4.55% 4.1mg	0.92% 0.83mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.32% 23.2mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	25.8% 0.23mg	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	106% 8.5mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	5.9% 25mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	96% 2.2mg	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	52.6% 368mg	14.8% 104mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.67% 0.51mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.087% 3.23g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Snacks, Pretzels, Hard, Whole-wheat Including Both Salted And Unsalted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Snacks, pretzels, hard, whole-wheat including both salted and unsalted?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 300 calories of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 8 times more Vitamin B9 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 300 kcal of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• Both Raw California Red Kidney Beans as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 300 calories of California Red Kidney Beans have 7.6 times more Calcium, 4.3 times more Copper, 3.8 times more Iron, 5.9 times more Magnesium, 3.6 times more Phosphorus, 3.8 times more Potassium and 4.5 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 300 kcal of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.4 times more Manganese and 16.8 times more Sodium than Raw California Red Kidney Beans.
• 300 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.5 times more Fiber and 2.4 times more Protein than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both California Red Kidney Beans and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw California Red Kidney Beans as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.