Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	2.8% 81kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	54% 70g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	53.5% 38.8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	2.4% 0.031mg	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	5.75% 23μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.3% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.89% 0.8mg	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	0.13% 0.02mg	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	9.25% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	2.9% 29mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.053% 2.1μg	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	15.6% 1.25mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	19.7% 0.45mg	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	15% 106mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snack, Pretzel, hard chocolate coated per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs Snack, Pretzel, hard chocolate coated:

• 100 grams of Canned Red Kidney Beans with Liquids have 2.6 times more Vitamin B6 than Snack, Pretzel, hard chocolate coated.
• While 100 g of Snack, Pretzel, hard chocolate coated contain more Vitamin A, 3.4 times more Vitamin B1, 4.7 times more Vitamin B2, 4.9 times more Vitamin B3, 2.8 times more Vitamin B5, 3.2 times more Vitamin B9, more Vitamin B12, 31 times more Vitamin E and 2.7 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs Snack, Pretzel, hard chocolate coated:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.3 times more Potassium and 25.5 times more Water than Snack, Pretzel, hard chocolate coated.
• While 100 g of Snack, Pretzel, hard chocolate coated contain 4.9 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.6 times more Manganese, 13.2 times more Selenium, 1.9 times more Sodium and 2.1 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snack, Pretzel, hard chocolate coated contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.2 times more Fiber than Snack, Pretzel, hard chocolate coated.
• While 100 g of Snack, Pretzel, hard chocolate coated contain 5.8 times more Energy, 49 times more Fat, 68.9 times more Saturated Fat, 5.8 times more Omega 3, 30.4 times more Omega 6, 4.7 times more Carbohydrate, 21 times more Sugars and 1.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6