Comparing Nutrients in 100 grams Boiled Kidney Beans VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	6.88% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	3.6% 0.62g	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	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	5.82% 4.2g	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	8.7% 3.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.3% 3.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	0.23% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.45% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	0.62% 0.031mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	3.92% 0.051mg	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	0.5% 2μg	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	0.33% 0.3mg	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	7.13% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	3.5% 35mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.1μg	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	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	2.83% 0.065mg	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	3% 21mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	2.03% 69mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	104% 1567mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Boiled All Types Kidney Beans have 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.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 35.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Boiled All Types Kidney Beans have 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.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 2 times more Selenium and 1567 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 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.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 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.
• Both Boiled All Types Kidney Beans as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.