Comparing Nutrients in 100 grams Boiled Kidney Beans VS Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	3%	19%	78%

Macro Nutrients

	Boiled Kidney Beans	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Energy	4.38% 127kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	25.6% 4.35g	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	62% 80.5g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	26.7% 19.4g	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	0% 0g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	69.2% 0.9mg	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	60.3% 241μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	0% 0mg	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, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	11% 0.1mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	69.6% 1.6mg	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	1.15% 39mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares:

• Boiled All Types Kidney Beans have more Vitamin B5, more Vitamin C and more Vitamin K than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• While Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares contain more Vitamin A, 4.4 times more Vitamin B1, 13.8 times more Vitamin B2, 15.7 times more Vitamin B3, 7.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares:

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 2.2 times more Copper, 3.2 times more Magnesium, 3.3 times more Phosphorus, 10.4 times more Potassium, 2 times more Zinc and 11.3 times more Water than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• While Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares contain 3.7 times more Manganese, 10 times more Selenium and 351 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have more Fiber and 2.6 times more Protein than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• While Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares contain 3.3 times more Energy, 18 times more Fat, 19.2 times more Saturated Fat, 3.4 times more Omega 3, 40.2 times more Omega 6, 3.5 times more Carbohydrate and 60.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.