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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 662kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	38% 12.2g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	0.81% 0.14g	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	63.6% 82.7g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	18% 10g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	26% 0.34mg	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% 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	139% 557μg	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	157% 1.4mg	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	154% 12.3mg	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	68.3% 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% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 5 ounces of Snack, Pretzel, hard chocolate coated have more Vitamin A, 1.3 times more Vitamin B2 and more Vitamin B12 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 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 Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Snack, Pretzel, hard chocolate coated as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Snack, Pretzel, hard chocolate coated have 4.5 times more Selenium and 38 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 3.8 times more Copper, 3.4 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 times more Zinc than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Royal Red Kidney Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snack, Pretzel, hard chocolate coated have 1.4 times more Energy, 39.2 times more Fat, 132.5 times more Saturated Fat, 2 times more Omega 3, 26 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 7.1 times more Fiber and 3.6 times more Protein than Snack, Pretzel, hard chocolate coated.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6