Comparing Nutrients in 7 ounces Snacks, corn-based, extruded, onion-flavor VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Canned Kidney Beans	Recommended Dietary Allowance
Energy	34% 990kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	46.2% 45g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	22% 28.8g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	11.3% 0.15mg	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	54.6% 218μg	18% 71.4μg	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	3.97% 3.57mg	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	35.6% 5.34mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	29.8% 0.27mg	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	92% 7.4mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	14.5% 0.33mg	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	20.4% 143mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	126% 1885mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, corn-based, extruded, onion-flavor vs Canned Kidney Beans:

• Snacks, corn-based, extruded, onion-flavor have 1.9 times more Vitamin B1, 6.1 times more Vitamin B2, 7.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 3.1 times more Vitamin B9, 1.5 times more Vitamin C, 134.5 times more Vitamin E and 1.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Snacks, corn-based, extruded, onion-flavor as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, corn-based, extruded, onion-flavor vs Canned Kidney Beans:

• Snacks, corn-based, extruded, onion-flavor have 3.2 times more Iron, 1.2 times more Manganese, 11.8 times more Selenium and 3.2 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Potassium, 1.4 times more Zinc and 39 times more Water than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Canned All Types Kidney Beans have similar amounts of Calcium, Copper, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, corn-based, extruded, onion-flavor have 5.9 times more Energy, 37.7 times more Fat, 30.8 times more Saturated Fat, 1.6 times more Omega 3, 28.4 times more Omega 6, 4.5 times more Carbohydrate, 2.6 times more Sugars and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Snacks, corn-based, extruded, onion-flavor and Canned All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Snacks, corn-based, extruded, onion-flavor as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.