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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Red Kidney Beans	Recommended Dietary Allowance
Energy	32% 927kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	94% 122g	130g per day for Men 19-50 years
Sugars	106% 77g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	25% 14g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 280mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4.17μg	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS 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 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 Red Kidney Beans:

• 7 ounces of Snack, Pretzel, hard chocolate coated have more Vitamin A, 1.5 times more Vitamin B2, more Vitamin B12, 3 times more Vitamin E and 2 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 2.1 times more Vitamin B5, 12.8 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Snack, Pretzel, hard chocolate coated as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Snack, Pretzel, hard chocolate coated have 1.7 times more Calcium, 4.5 times more Selenium and 41.2 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.7 times more Copper, 2.6 times more Iron, 3.9 times more Magnesium, 2.5 times more Manganese, 3.2 times more Phosphorus, 6.8 times more Potassium and 2.1 times more Zinc than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 1.4 times more Energy, 16.6 times more Fat, 55.9 times more Saturated Fat, 11.1 times more Omega 6 and 18.5 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.3 times more Fiber and 3.2 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6