Comparing Nutrients in 100 grams Boiled Kidney Beans VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Boiled Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Energy	4.38% 127kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	64% 83.4g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	32.4% 23.5g	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% 6.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	10.8% 0.14mg	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	32.5% 130μg	4.75% 19μg	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	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	46.7% 0.42mg	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	27.8% 2.22mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	79% 1.8mg	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	19.7% 138mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.12% 4.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Snacks, corn cakes:

• Boiled All Types Kidney Beans have 6.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• While Snacks, corn cakes contain more Vitamin A, 1.6 times more Vitamin B1, 8.9 times more Vitamin B3 and 3.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, corn cakes have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Boiled All Types Kidney Beans as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Snacks, corn cakes:

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 1.6 times more Iron, 2.6 times more Potassium and 14.6 times more Water than Snacks, corn cakes.
• While Snacks, corn cakes contain 1.9 times more Copper, 2.7 times more Magnesium, 4.2 times more Manganese, 9 times more Selenium, 488 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, corn cakes have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 5.7 times more Omega 3 and 3.4 times more Fiber than Snacks, corn cakes.
• While Snacks, corn cakes contain 3 times more Energy, 4.8 times more Fat, 5.8 times more Saturated Fat, 8.2 times more Omega 6, 3.7 times more Carbohydrate and 73.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, corn cakes have similar amounts of Protein per 100 g.
• Both Boiled All Types Kidney Beans as well as Snacks, corn cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.