Comparing Nutrients in 5 ounces California Red Kidney Beans VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	California Red Kidney Beans	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	16% 468kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	86% 1.37g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	137% 23.3g	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	50.7% 66g	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	93% 35.3g	NA	38g per day for Men 19-50 years
Protein	61.7% 34.5g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	9.38% 0.12mg	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	7.8% 31μg	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	0% 0mg	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, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	27.6% 276mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	64% 0.58mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	55.7% 1.3mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	15% 1.66mg	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, sesame sticks, wheat-based, unsalted:

• Raw California Red Kidney Beans have 4.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.3 times more Vitamin B5, 4.6 times more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• Both Raw California Red Kidney Beans as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Snacks, sesame sticks, wheat-based, unsalted:

• Raw California Red Kidney Beans have 2.7 times more Copper, 12.6 times more Iron, 3.6 times more Magnesium, 2.9 times more Phosphorus, 8.4 times more Potassium and 2.2 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 5.3 times more Selenium and 2.6 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.3 times more Carbohydrate and 2.2 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 1.6 times more Energy, 146.8 times more Fat, 180 times more Saturated Fat, 11.5 times more Omega 3 and 304.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.