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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 662kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	38% 12.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	76% 55g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	18% 10g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Snack, Pretzel, hard chocolate coated have more Vitamin A, 1.5 times more Vitamin B2, more Vitamin B12, 3 times more Vitamin E and 2 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B5, 12.8 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Snack, Pretzel, hard chocolate coated as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Snack, Pretzel, hard chocolate coated have 1.7 times more Calcium, 4.5 times more Selenium and 41.2 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.7 times more Copper, 2.6 times more Iron, 3.9 times more Magnesium, 2.5 times more Manganese, 3.2 times more Phosphorus, 6.8 times more Potassium and 2.1 times more Zinc than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snack, Pretzel, hard chocolate coated have 1.4 times more Energy, 16.6 times more Fat, 55.9 times more Saturated Fat, 11.1 times more Omega 6 and 18.5 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.3 times more Fiber and 3.2 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6