Comparing Nutrients in 7 ounces Snacks, corn cakes, very low sodium VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes, very low sodium	8%	6%	86%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, corn cakes, very low sodium	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26.5% 768kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	89% 116g	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	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	28.7% 16g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes, very low sodium	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	60.4% 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	9.43% 37.7μg	195% 780μg	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	9.92% 8.93mg	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 cakes, very low sodium	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	220% 2mg	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	34.7% 2.78mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	44.5% 312mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn cakes, very low sodium VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, corn cakes, very low sodium versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, corn cakes, very low sodium vs Royal Red Kidney Beans:

• 7 ounces of Snacks, corn cakes, very low sodium have 2.4 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.6 times more Vitamin B1, 4.8 times more Vitamin B2, 2.8 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin C
• Both Snacks, corn cakes, very low sodium as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, corn cakes, very low sodium vs Royal Red Kidney Beans:

• 7 ounces of Snacks, corn cakes, very low sodium have 1.6 times more Manganese and 3.1 times more Selenium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 6.9 times more Calcium, 2.4 times more Copper, 6.2 times more Iron, 2.6 times more Phosphorus, 8.6 times more Potassium and 1.3 times more Zinc than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Royal Red Kidney Beans contain similar levels of Magnesium per seven ounces.
• 7 ounces of Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, corn cakes, very low sodium have 5.3 times more Fat, 9.2 times more Omega 6 and 1.4 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 5.1 times more Omega 3 and 3.1 times more Protein than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Royal Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6