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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Red Kidney Beans	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	16.5% 478kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	68.6% 89g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	57% 32g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	72% 0.86mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	6.3% 0.057mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	97% 1449mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	2.7% 0.3mg	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

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

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans 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 Red Kidney Beans vs Snacks, corn-based, extruded, cones, plain:

• 5 ounces of Red Kidney Beans have 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3.5 times more Vitamin B5, 9.9 times more Vitamin B6, 131.3 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Red Kidney Beans and Snacks, corn-based, extruded, cones, plain provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Red Kidney Beans have 27.7 times more Calcium, 17.5 times more Copper, 2.6 times more Iron, 12.5 times more Magnesium, 12.8 times more Manganese, 9.2 times more Phosphorus, 16.8 times more Potassium and 13.3 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 85.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, corn-based, extruded, cones, plain contain similar levels of Selenium per five ounces.
• 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 Red Kidney Beans have 35.8 times more Omega 3, 13.8 times more Fiber and 3.9 times more Protein than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 1.5 times more Energy, 25.4 times more Fat, 147.7 times more Saturated Fat and 3.4 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, corn-based, extruded, cones, plain offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3