Comparing Nutrients in 5 ounces Canned Kidney Beans VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Canned Kidney Beans	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	4.1% 119kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	34% 11g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	77.3% 100g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	76% 55g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	18.8% 0.24mg	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	12.8% 51μg	3.2% 12.8μg	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	1.9% 1.7mg	0.79% 0.71mg	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	0.19% 0.028mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	4.8% 48mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	47.6% 0.43mg	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	20.7% 1.66mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	34.6% 0.8mg	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	18.2% 128mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	53.8% 807mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3% 111g	0.096% 3.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Canned All Types Kidney Beans have 4 times more Vitamin B9 and 2.4 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 5.5 times more Vitamin B5, 2.3 times more Vitamin B6, 31 times more Vitamin E and 2.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Vitamin B1 per 5 oz.
• Both Canned All Types Kidney Beans as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• Canned All Types Kidney Beans have 31.2 times more Water than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2.2 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus, 16.1 times more Selenium, 1.9 times more Sodium and 2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.8 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 5.4 times more Energy, 27.8 times more Fat, 54.5 times more Saturated Fat, 2 times more Omega 3, 18.8 times more Omega 6, 4.9 times more Carbohydrate, 21 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.