Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	3.96% 115kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	68.6% 89g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	4.36% 0.057mg	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	8.15% 32.6μg	1.06% 4.25μg	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	1.26% 1.13mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.3% 0.057mg	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	22% 1.77mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	5.36% 0.12mg	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	21.5% 150mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	97% 1449mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3% 111g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snacks, corn-based, extruded, cones, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Snacks, corn-based, extruded, cones, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Snacks, corn-based, extruded, cones, plain:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2 times more Vitamin B6 and 7.7 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 3 times more Vitamin B1, 3.6 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.7 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Snacks, corn-based, extruded, cones, plain:

• 5 ounces of Canned Red Kidney Beans with Liquids have 9.7 times more Calcium, 3.7 times more Copper, 2.7 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 3.2 times more Potassium, 3 times more Zinc and 39 times more Water than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 2 times more Iron, 3.5 times more Selenium and 4 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 5.1 times more Omega 3 and 3.9 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 6.3 times more Energy, 74.7 times more Fat, 182 times more Saturated Fat, 9.4 times more Omega 6 and 4.2 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, corn-based, extruded, cones, plain offer comparable quantities of Protein per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 5 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3