Comparing Nutrients in 7 ounces Red Kidney Beans VS Snacks, fruit leather, rolls

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Red Kidney Beans	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	23% 669kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	131% 170g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	135% 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	79.4% 30g	0% 0g	38g per day for Men 19-50 years
Protein	80% 44.7g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	1.15% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	45.8% 0.6mg	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	195% 782μg	0.99% 3.97μg	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	9.92% 8.93mg	265% 238mg	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	2.78% 0.42mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	16.5% 165mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	37.7% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	16% 0.37mg	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	115% 806mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.55% 20.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, fruit leather, rolls per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Snacks, fruit leather, rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Snacks, fruit leather, rolls:

• 7 ounces of Red Kidney Beans have 7.2 times more Vitamin B1, 10.8 times more Vitamin B2, 21.1 times more Vitamin B3, 26.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 197 times more Vitamin B9 than Snacks, fruit leather, rolls.
• While 7 oz of Snacks, fruit leather, rolls contain 26.7 times more Vitamin C, 2.7 times more Vitamin E and 3.3 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Red Kidney Beans as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Snacks, fruit leather, rolls:

• 7 ounces of Red Kidney Beans have 2.6 times more Calcium, 4.1 times more Copper, 6.6 times more Iron, 6.9 times more Magnesium, 6 times more Manganese, 13.1 times more Phosphorus, 4.6 times more Potassium, 8 times more Selenium and 14.7 times more Zinc than Snacks, fruit leather, rolls.
• While 7 oz of Snacks, fruit leather, rolls contain 26.4 times more Sodium than Raw Red Kidney Beans.
• 7 ounces of Snacks, fruit leather, rolls lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 3 times more Omega 3, more Fiber and 225.3 times more Protein than Snacks, fruit leather, rolls.
• While 7 oz of Snacks, fruit leather, rolls contain 2.8 times more Fat, 4.4 times more Saturated Fat, 1.9 times more Omega 6, 1.4 times more Carbohydrate and 23.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, fruit leather, rolls offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein