Comparing Nutrients in 5 ounces Red Kidney Beans VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Red Kidney Beans	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	16.5% 478kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	78.4% 102g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	1.2% 0.86g	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	25.7% 9.8g	38g per day for Men 19-50 years
Protein	57% 32g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	25% 0.32mg	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	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	7.1% 6.38mg	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	2% 0.3mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	18% 0.16mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.05% 1.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, KRAFT, CORNNUTS, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Snacks, KRAFT, CORNNUTS, 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, KRAFT, CORNNUTS, plain:

• 5 ounces of Red Kidney Beans have 14.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Snacks, KRAFT, CORNNUTS, plain.
• While 5 oz of Snacks, KRAFT, CORNNUTS, plain contain 9.4 times more Vitamin E and 1.7 times more Vitamin K than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Snacks, KRAFT, CORNNUTS, plain:

• 5 ounces of Red Kidney Beans have 9.2 times more Calcium, 6.1 times more Copper, 4 times more Iron, 1.2 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 4.9 times more Potassium and 1.6 times more Zinc than Snacks, KRAFT, CORNNUTS, plain.
• While 5 oz of Snacks, KRAFT, CORNNUTS, plain contain 4.6 times more Selenium and 47 times more Sodium than Raw Red Kidney Beans.
• 5 ounces of Snacks, KRAFT, CORNNUTS, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 6.2 times more Omega 3, 3.4 times more Sugars, 2.2 times more Fiber and 2.7 times more Protein than Snacks, KRAFT, CORNNUTS, plain.
• While 5 oz of Snacks, KRAFT, CORNNUTS, plain contain 1.3 times more Energy, 14.8 times more Fat, 15.8 times more Saturated Fat and 13.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, KRAFT, CORNNUTS, plain offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6