Comparing Nutrients in 5 ounces Snacks, sesame sticks, wheat-based, unsalted VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	26.4% 767kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	86% 1.37g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	137% 23.3g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	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	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	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	7.8% 31μg	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, sesame sticks, wheat-based, unsalted	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	24% 241mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	34% 0.31mg	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	13% 1.05mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	26.5% 0.61mg	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	28% 196mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, sesame sticks, wheat-based, unsalted vs Boiled Kidney Beans:

• Snacks, sesame sticks, wheat-based, unsalted have 2.7 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, sesame sticks, wheat-based, unsalted vs Boiled Kidney Beans:

• Snacks, sesame sticks, wheat-based, unsalted have 4.9 times more Calcium, 1.9 times more Copper, 2.1 times more Manganese, 15.5 times more Selenium and 29 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Iron, 2.3 times more Potassium and 33.5 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, sesame sticks, wheat-based, unsalted have 4.3 times more Energy, 73.4 times more Fat, 88.8 times more Saturated Fat, 5.7 times more Omega 3, 152.2 times more Omega 6, 2 times more Carbohydrate and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.