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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	32% 927kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	106% 77g	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	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	25% 14g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Boiled Royal 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	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	16% 0.21mg	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	36.7% 147μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 280mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	57.8% 0.52mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	22% 0.51mg	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	22% 750mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	16.2% 1.8mg	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 Royal 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 Royal 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 Royal Red Kidney Beans:

• 7 ounces of Snack, Pretzel, hard chocolate coated have more Vitamin A, 3.8 times more Vitamin B1, 4.7 times more Vitamin B2, 4.3 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 3.4 times more Vitamin B6 than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Snack, Pretzel, hard chocolate coated as well as Boiled Royal 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 Royal Red Kidney Beans:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 3.2 times more Calcium, 1.8 times more Manganese, 12.1 times more Selenium, 98.8 times more Sodium and 1.5 times more Zinc than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.9 times more Potassium than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Boiled Royal Red Kidney Beans contain similar levels of Copper, Iron, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 3.8 times more Energy, 103.8 times more Fat, 358.8 times more Saturated Fat, 5.2 times more Omega 3, 70.1 times more Omega 6 and 3.2 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.7 times more Fiber and 1.3 times more Protein than Snack, Pretzel, hard chocolate coated.
• 7 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6