Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	6.06% 176kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	78.4% 102g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.86g	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	34.7% 13g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	23% 13g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	25% 0.32mg	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	26.2% 105μg	0% 0μg	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% 0mg	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	NA	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	18% 0.16mg	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	53% 4.22mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	28% 0.64mg	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	27.7% 194mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.05% 1.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Snacks, KRAFT, CORNNUTS, plain:

• Boiled California Red Kidney Beans have 3.1 times more Vitamin B1, more Vitamin B9 and more Vitamin C than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Snacks, KRAFT, CORNNUTS, plain:

• Boiled California Red Kidney Beans have 7.3 times more Calcium, 2.5 times more Copper, 1.8 times more Iron, 1.5 times more Potassium and 51.5 times more Water than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 2.4 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 12.3 times more Selenium, 141 times more Sodium and 2.1 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 1.3 times more Fiber than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 3.6 times more Energy, 173.8 times more Fat, 173.6 times more Saturated Fat, 1.8 times more Omega 3, 150.5 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Protein per 5 oz.
• Both Boiled California Red Kidney Beans as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.