Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Boiled Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	8.7% 252kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	99% 129g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	13.2% 9.6g	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	33.4% 12.7g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	22.6% 0.29mg	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	64.5% 258μg	54.6% 218μg	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	2.65% 2.4mg	3.97% 3.57mg	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	0.4% 0.06mg	35.6% 5.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	26% 0.23mg	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	55% 4.4mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	17.4% 0.4mg	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	39% 274mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	126% 1885mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Snacks, corn-based, extruded, onion-flavor:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 5.5 times more Vitamin B3, 1.5 times more Vitamin C and 89.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, corn-based, extruded, onion-flavor have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Snacks, corn-based, extruded, onion-flavor:

• Boiled All Types Kidney Beans have 1.2 times more Calcium, 1.8 times more Copper, 1.5 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Potassium, 3 times more Zinc and 33.5 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 1.7 times more Iron, 9.6 times more Selenium and 950 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.3 times more Omega 3 and 1.6 times more Fiber than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 3.9 times more Energy, 45.2 times more Fat, 59.5 times more Saturated Fat, 27.9 times more Omega 6, 2.9 times more Carbohydrate and 15.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, corn-based, extruded, onion-flavor have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.