Comparing Nutrients in 7 ounces Pretzels, soft VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft	10%	8%	82%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pretzels, soft	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23% 671kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	35% 45.2g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	0.88% 0.64g	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	8.88% 3.37g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	29% 16.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	18.3% 0.24mg	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	12% 47.6μg	64.5% 258μg	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	2.65% 2.4mg	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	7.14% 1.07mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	47.6% 0.43mg	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	97% 7.78mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	22.4% 157mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pretzels, soft vs Boiled Kidney Beans:

• Pretzels, soft have 2.6 times more Vitamin B1, 5 times more Vitamin B2, 7.4 times more Vitamin B3 and 18 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Pretzels, soft.
• Both Pretzels, soft as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pretzels, soft vs Boiled Kidney Beans:

• Pretzels, soft have 1.8 times more Iron, 15.6 times more Selenium and 203 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 1.7 times more Phosphorus, 4.6 times more Potassium and 4.5 times more Water than Pretzels, soft.
• Both Pretzels, soft and Boiled All Types Kidney Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pretzels, soft have 2.7 times more Energy, 6.2 times more Fat, 9.5 times more Saturated Fat, 8.3 times more Omega 6 and 3 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Omega 3 and 3.8 times more Fiber than Pretzels, soft.
• Both Pretzels, soft and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Pretzels, soft as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.