Comparing Nutrients in 5 ounces California Red Kidney Beans VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	16% 468kcal	24.4% 707kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	19.2% 6.15g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	9.44% 6.85g	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	93% 35.3g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.43% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	16% 0.21mg	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	140% 558μg	39% 156μg	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	7.1% 6.38mg	2.83% 2.55mg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	18.6% 0.17mg	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	166% 13.3mg	66% 5.27mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	12.4% 0.29mg	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	82% 574mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	89.8% 1347mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Snacks, corn-based, extruded, onion-flavor:

• Raw California Red Kidney Beans have 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.
• While Snacks, corn-based, extruded, onion-flavor contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Snacks, corn-based, extruded, onion-flavor:

• Raw California Red Kidney Beans have 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.
• While Snacks, corn-based, extruded, onion-flavor contain 3.3 times more Selenium and 86.4 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 6.4 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 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.
• Both Raw California Red Kidney Beans and Snacks, corn-based, extruded, onion-flavor have similar amounts of Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.