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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 723kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	39.3% 38g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	0.89% 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	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	4.1% 1.56g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	38% 0.34mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	5.36% 0.12mg	29.4% 0.68mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, cones, plain VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, corn-based, extruded, cones, plain versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Snacks, corn-based, extruded, cones, plain have 2 times more Vitamin B1, 4.1 times more Vitamin B2 and 2.4 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3 times more Vitamin B6 and 43.3 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9
• Both Snacks, corn-based, extruded, cones, plain as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Snacks, corn-based, extruded, cones, plain have 3.2 times more Selenium and 511 times more Sodium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 9.3 times more Calcium, 6.1 times more Copper, 4.1 times more Magnesium, 5.5 times more Manganese, 3.2 times more Phosphorus, 5 times more Potassium and 5.1 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Boiled Red Kidney Beans contain similar levels of Iron per five ounces.
• 5 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, corn-based, extruded, cones, plain have 4 times more Energy, 53.8 times more Fat, 316 times more Saturated Fat, 7.3 times more Omega 6 and 2.8 times more Carbohydrate than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 16.8 times more Omega 3, 6.7 times more Fiber and 1.5 times more Protein than Snacks, corn-based, extruded, cones, plain.
• 5 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6