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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 662kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	38% 12.2g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	76% 55g	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	13% 4.96g	34.7% 13g	38g per day for Men 19-50 years
Protein	18% 10g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.94% 35.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	11.3% 0.15mg	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	26.2% 105μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	5.86% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	45% 3.6mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	19.6% 0.45mg	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	26% 181mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	2.56% 95g	3700g per day for Men 19-50 years

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

• Snack, Pretzel, hard chocolate coated has more Vitamin A, 2.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.4 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.4 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 5 oz.
• Both Snack, Pretzel, hard chocolate coated as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin D in 5 oz.

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

• Snack, Pretzel, hard chocolate coated has 2.1 times more Calcium, 1.4 times more Manganese, 12.1 times more Selenium, 123.5 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Magnesium, 2.1 times more Potassium and 21.9 times more Water than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled California Red Kidney Beans have similar amounts of Copper, Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snack, Pretzel, hard chocolate coated has 3.8 times more Energy, 196 times more Fat, 615.1 times more Saturated Fat, 9.3 times more Omega 3, 126.1 times more Omega 6 and 3.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.7 times more Fiber and 1.3 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.