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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	3.96% 115kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	86% 1.37g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	50.7% 66g	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	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	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, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	4.1% 41mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	15% 1.66mg	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, sesame sticks, wheat-based, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Snacks, sesame sticks, wheat-based, unsalted 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, sesame sticks, wheat-based, unsalted:

• 5 oz of Snacks, sesame sticks, wheat-based, unsalted contain 3.1 times more Vitamin B3 and 1.8 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, sesame sticks, wheat-based, unsalted provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, sesame sticks, wheat-based, unsalted 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, sesame sticks, wheat-based, unsalted:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Iron, 1.5 times more Potassium, 8.8 times more Sodium and 39 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• While 5 oz of Snacks, sesame sticks, wheat-based, unsalted contain 5.9 times more Calcium, 2.8 times more Copper, 1.5 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 15.5 times more Selenium and 1.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, sesame sticks, wheat-based, unsalted contain 6.7 times more Energy, 101.9 times more Fat, 51.8 times more Saturated Fat, 19 times more Omega 3, 198.1 times more Omega 6, 3.1 times more Carbohydrate and 2.1 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6