Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	5.54% 161kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	40% 13g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	120% 1.92g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	192% 32.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	71% 92g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	NA	38g per day for Men 19-50 years
Protein	18.5% 10.4g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	11% 43.7μg	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	1.76% 1.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	89.5% 0.81mg	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	31% 2.5mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	78% 1.8mg	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	30% 210mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snacks, sesame sticks, wheat-based, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Snacks, sesame sticks, wheat-based, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Snacks, sesame sticks, wheat-based, unsalted:

• 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 3.1 times more Vitamin B3 and 1.8 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, sesame sticks, wheat-based, unsalted provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Snacks, sesame sticks, wheat-based, unsalted:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Iron, 1.5 times more Potassium, 8.8 times more Sodium and 39 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• While 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 5.9 times more Calcium, 2.8 times more Copper, 1.5 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 15.5 times more Selenium and 1.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, sesame sticks, wheat-based, unsalted contain 6.7 times more Energy, 101.9 times more Fat, 51.8 times more Saturated Fat, 19 times more Omega 3, 198.1 times more Omega 6, 3.1 times more Carbohydrate and 2.1 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6