Comparing Nutrients in 7 ounces Snack, Pretzel, hard chocolate coated VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	32% 927kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	35% 45.2g	130g per day for Men 19-50 years
Sugars	106% 77g	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	18.3% 6.95g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	25% 14g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	36.7% 147μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	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	8.2% 1.23mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 280mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4.17μg	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	63% 5.04mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	41% 0.95mg	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	36.3% 254mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snack, Pretzel, hard chocolate coated versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snack, Pretzel, hard chocolate coated vs Boiled Red Kidney Beans:

• 7 ounces of Snack, Pretzel, hard chocolate coated have more Vitamin A, 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12, 20.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Snack, Pretzel, hard chocolate coated.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Snack, Pretzel, hard chocolate coated as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snack, Pretzel, hard chocolate coated vs Boiled Red Kidney Beans:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 5 times more Calcium, 12.1 times more Selenium, 247 times more Sodium and 1.2 times more Zinc than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.3 times more Magnesium and 2 times more Potassium than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled Red Kidney Beans contain similar levels of Copper, Iron, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 3.7 times more Energy, 35.3 times more Fat, 119.6 times more Saturated Fat, 1.8 times more Omega 3, 23.6 times more Omega 6, 3.1 times more Carbohydrate and 121.3 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.1 times more Fiber than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6