Comparing Nutrients in 500 calories Snacks, corn-based, extruded, cones, plain VS Red Kidney Beans

Weight per 500 calories

• Snacks, corn-based, extruded, cones, plain: 98g
• Red Kidney Beans: 148g

Snacks, corn-based, extruded, cones, plain have 1.5 times more energy per 100g than Red Kidney Beans. It has very high energy density when compared to other foods. Raw Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Snacks, corn-based, extruded, cones, plain or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	69.7% 22.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.61% 0.01g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.7g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	2.84% 1.08g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	10% 5.7g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.74% 15.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	45.3% 0.59mg	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	0.74% 2.94μg	146% 585μg	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	0% 0mg	7.4% 6.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.29% 2.94mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	4.36% 0.039mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	31% 2.5mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	2.57% 10.8mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	71.7% 1.65mg	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	6.16% 43mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.4mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.73μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	66.8% 1002mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.87% 0.21mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.053% 1.96g	0.47% 17.4g	3700g per day for Men 19-50 years

Snacks, Corn-based, Extruded, Cones, Plain VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, corn-based, extruded, cones, plain or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, cones, plain vs Red Kidney Beans:

• 500 kcal of Raw Red Kidney Beans contain 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 5.2 times more Vitamin B5, 15 times more Vitamin B6 and 198.8 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• 500 calories of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Snacks, corn-based, extruded, cones, plain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, cones, plain vs Red Kidney Beans:

• 500 calories of Snacks, corn-based, extruded, cones, plain have 56.3 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 41.9 times more Calcium, 26.4 times more Copper, 4 times more Iron, 19 times more Magnesium, 19.3 times more Manganese, 14 times more Phosphorus, 25.4 times more Potassium and 20.1 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• 500 calories of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Snacks, corn-based, extruded, cones, plain as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, corn-based, extruded, cones, plain have 16.8 times more Fat and 97.6 times more Saturated Fat than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 54.2 times more Omega 3, 1.5 times more Carbohydrate, 20.9 times more Fiber and 5.9 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3 and Fiber
• Both Snacks, corn-based, extruded, cones, plain as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.