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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34% 990kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	46.2% 45g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	1.26% 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	35% 45.2g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	20.4% 7.74g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	54.6% 218μg	64.5% 258μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	47.6% 0.43mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	37% 0.85mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	126% 1885mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.6% 133g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, onion-flavor have 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 5.5 times more Vitamin B3, 1.2 times more Vitamin B6, 1.5 times more Vitamin C and 89.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Snacks, corn-based, extruded, onion-flavor as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Snacks, corn-based, extruded, onion-flavor have 1.7 times more Iron, 9.6 times more Selenium and 950 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Copper, 1.5 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Potassium, 3 times more Zinc and 33.5 times more Water than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled All Types Kidney Beans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, corn-based, extruded, onion-flavor have 3.9 times more Energy, 45.2 times more Fat, 59.5 times more Saturated Fat, 27.9 times more Omega 6, 2.9 times more Carbohydrate and 15.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Omega 3 and 1.6 times more Fiber than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Snacks, corn-based, extruded, onion-flavor as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.