Comparing Nutrients in 7 ounces Snacks, corn-based, extruded, cones, plain VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1012kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	NA	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	5.74% 2.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	1.5% 5.95μg	36.7% 147μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	63.7% 0.57mg	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	63% 5.04mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	27.4% 0.63mg	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	12.5% 87.3mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	4.73% 161mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	135% 2028mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, cones, plain VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, corn-based, extruded, cones, plain versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, corn-based, extruded, cones, plain vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, corn-based, extruded, cones, plain have 2.5 times more Vitamin B1, 3.9 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.6 times more Vitamin B6 and 24.7 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9
• Both Snacks, corn-based, extruded, cones, plain as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Snacks, corn-based, extruded, cones, plain vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, corn-based, extruded, cones, plain have 3.2 times more Selenium and 255.5 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 22 times more Calcium, 7.2 times more Copper, 4.4 times more Magnesium, 3.7 times more Manganese, 3.1 times more Phosphorus, 5.2 times more Potassium and 4.1 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Boiled California Red Kidney Beans contain similar levels of Iron per seven ounces.
• 7 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, corn-based, extruded, cones, plain have 4.1 times more Energy, 298.9 times more Fat, 1625 times more Saturated Fat, 39 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.2 times more Omega 3, 8.5 times more Fiber and 1.6 times more Protein than Snacks, corn-based, extruded, cones, plain.
• 7 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6