Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Boiled Red Kidney Beans	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	6.2% 180kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	76.4% 99g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	76% 55g	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	27.6% 10.5g	13% 4.96g	38g per day for Men 19-50 years
Protein	22% 12.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	3.4% 0.044mg	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	46% 184μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	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	0.28% 0.043mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	52% 4.17mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snack, Pretzel, hard chocolate coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Snack, Pretzel, hard chocolate coated:

• 5 ounces of Boiled Red Kidney Beans have 3.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain more Vitamin A, 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12, 20.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Snack, Pretzel, hard chocolate coated:

• 5 ounces of Boiled Red Kidney Beans have 1.3 times more Magnesium and 2 times more Potassium than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 5 times more Calcium, 12.1 times more Selenium and 247 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snack, Pretzel, hard chocolate coated contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 2.1 times more Fiber and 1.2 times more Protein than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 3.7 times more Energy, 35.3 times more Fat, 119.6 times more Saturated Fat, 1.8 times more Omega 3, 23.6 times more Omega 6, 3.1 times more Carbohydrate and 121.3 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6