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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Canned Kidney Beans	Recommended Dietary Allowance
Energy	25% 723kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	39.3% 38g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	16% 6.1g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	8.07% 0.1mg	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	1.06% 4.25μg	12.8% 51μg	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	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	21.3% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	5.36% 0.12mg	10.4% 0.24mg	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	8.9% 62.4mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, corn-based, extruded, cones, plain vs Canned Kidney Beans:

• Snacks, corn-based, extruded, cones, plain have 2.8 times more Vitamin B1, 4.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin B6, 12 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 5 oz.

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

• Snacks, corn-based, extruded, cones, plain have 2.2 times more Iron, 4.2 times more Selenium and 3.5 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Calcium, 3.4 times more Copper, 2.5 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium, 2.2 times more Zinc and 39 times more Water than Snacks, corn-based, extruded, cones, plain.

Comparison of macro-nutrients per 5 ounces:

• Snacks, corn-based, extruded, cones, plain have 6.1 times more Energy, 44.8 times more Fat, 161.3 times more Saturated Fat, 7.4 times more Omega 6 and 4.3 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.2 times more Omega 3 and 3.9 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Canned All Types Kidney Beans have similar amounts of Protein per 5 oz.
• Both Snacks, corn-based, extruded, cones, plain as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.