Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Snacks, cornnuts, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, cornnuts, barbecue-flavor	8%	29%	63%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, cornnuts, barbecue-flavor	Recommended Dietary Allowance
Energy	6.2% 180kcal	21.3% 618kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	26.4% 4.5g	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	78% 102g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	22% 12.3g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, cornnuts, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	20.4% 0.27mg	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	0% 0μg	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	1.9% 1.7mg	0.63% 0.57mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, cornnuts, barbecue-flavor	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	21.4% 0.19mg	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	52% 4.17mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	30% 0.69mg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	24.2% 2.66mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.061% 2.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, cornnuts, barbecue-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Snacks, cornnuts, barbecue-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Snacks, cornnuts, barbecue-flavor:

• 5 ounces of Boiled Red Kidney Beans have more Vitamin B9 than Snacks, cornnuts, barbecue-flavor.
• While 5 oz of Snacks, cornnuts, barbecue-flavor contain 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Red Kidney Beans.
• 5 ounces of Snacks, cornnuts, barbecue-flavor have insufficient amounts of Vitamin B9
• Both Boiled Red Kidney Beans as well as Snacks, cornnuts, barbecue-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Snacks, cornnuts, barbecue-flavor:

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Calcium, 1.8 times more Copper, 1.7 times more Iron and 1.4 times more Potassium than Snacks, cornnuts, barbecue-flavor.
• While 5 oz of Snacks, cornnuts, barbecue-flavor contain 2.4 times more Magnesium, 2 times more Phosphorus, 300 times more Sodium and 1.8 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, cornnuts, barbecue-flavor contain similar levels of Manganese per five ounces.
• 5 ounces of Snacks, cornnuts, barbecue-flavor lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 3.4 times more Omega 3 than Snacks, cornnuts, barbecue-flavor.
• While 5 oz of Snacks, cornnuts, barbecue-flavor contain 3.4 times more Energy, 28.6 times more Fat, 35.8 times more Saturated Fat, 29.6 times more Omega 6 and 3.1 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, cornnuts, barbecue-flavor offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6