Comparing Nutrients in 7 ounces Snacks, Pretzels, gluten- free made with cornstarch and potato flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	26.6% 772kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.56g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	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	120% 156g	35% 45.2g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	17.2% 6.55g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	12.5% 7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.23% 0.062mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	0.99% 3.97μg	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	0.66% 0.6mg	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	14% 2.12mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	11.4% 0.91mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	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	5.95% 41.7mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	207% 3110mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Boiled Kidney Beans:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 35.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.7 times more Vitamin B1, 19.3 times more Vitamin B2, 2.5 times more Vitamin B3, 7.1 times more Vitamin B5, 2.4 times more Vitamin B6, 65 times more Vitamin B9, 4 times more Vitamin C and 16.8 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour 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, Pretzels, gluten- free made with cornstarch and potato flour vs Boiled Kidney Beans:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 2 times more Selenium and 1567 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Calcium, 4.2 times more Copper, 4.8 times more Iron, 6 times more Magnesium, 6.6 times more Manganese, 6.6 times more Phosphorus, 5.9 times more Potassium, 11.1 times more Zinc and 9.7 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.

Comparison of macro-nutrients per 7 ounces:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 3.1 times more Energy, 13.3 times more Fat, 45.3 times more Saturated Fat, 5.7 times more Omega 6, 3.4 times more Carbohydrate and 13.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.3 times more Omega 3, 1.9 times more Fiber and 2.5 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.