Comparing Nutrients in 5 ounces Snacks, corn cakes VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes	8%	6%	86%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, corn cakes	Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 549kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	7.42% 1.26g	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	91% 118g	67% 87g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	7.1% 2.7g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	6.73% 27μg	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25% 2mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	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	31.8% 223mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	6.55% 223mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	46% 692mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.18% 6.52g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn cakes VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, corn cakes 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 Snacks, corn cakes vs Red Kidney Beans:

• 5 ounces of Snacks, corn cakes have more Vitamin A and 2.4 times more Vitamin B3 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 2.8 times more Vitamin B6, 20.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• Both Snacks, corn cakes and Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, corn cakes have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Snacks, corn cakes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, corn cakes vs Red Kidney Beans:

• 5 ounces of Snacks, corn cakes have 1.6 times more Manganese, 3.1 times more Selenium and 40.7 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.4 times more Calcium, 1.7 times more Copper, 4.8 times more Iron, 2.6 times more Phosphorus, 8.7 times more Potassium and 1.4 times more Zinc than Snacks, corn cakes.
• Both Snacks, corn cakes and Red Kidney Beans contain similar levels of Magnesium per five ounces.
• 5 ounces of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, corn cakes have 2.3 times more Fat, 3.9 times more Omega 6, 1.4 times more Carbohydrate and 11.2 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 11.9 times more Omega 3, 8 times more Fiber and 2.8 times more Protein than Snacks, corn cakes.
• Both Snacks, corn cakes and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Snacks, corn cakes provide inadequate amounts of Omega 3
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6