Comparing Nutrients in 7 ounces Snacks, sesame sticks, wheat-based, unsalted VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	37% 1074kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	120% 1.92g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	192% 32.6g	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	71% 92g	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	NA	48.6% 18.5g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	11% 43.7μg	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, sesame sticks, wheat-based, unsalted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	33.7% 337mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	89.5% 0.81mg	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	18.4% 1.47mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	39% 274mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	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, sesame sticks, wheat-based, unsalted VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, sesame sticks, wheat-based, unsalted 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, sesame sticks, wheat-based, unsalted vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, sesame sticks, wheat-based, unsalted have 2.9 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.4 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Snacks, sesame sticks, wheat-based, unsalted 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, sesame sticks, wheat-based, unsalted vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, sesame sticks, wheat-based, unsalted have 2.6 times more Calcium, 1.4 times more Copper, 2.8 times more Manganese, 14.3 times more Selenium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4 times more Iron and 2.4 times more Potassium than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Boiled California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, sesame sticks, wheat-based, unsalted have 4.4 times more Energy, 407.8 times more Fat, 462.9 times more Saturated Fat, 30.3 times more Omega 3, 822 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Snacks, sesame sticks, wheat-based, unsalted and Boiled California Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6