Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Boiled Red Kidney Beans	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	4.38% 127kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	17.5% 23g	54% 70g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	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	19.5% 7.4g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	13.3% 0.16mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	32.5% 130μg	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	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	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	9.25% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	2.8% 28mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	36.8% 2.94mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.083% 3.06g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Snack, Pretzel, hard chocolate coated:

• 100 grams of Boiled Red Kidney Beans have 3.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Snack, Pretzel, hard chocolate coated.
• While 100 g of Snack, Pretzel, hard chocolate coated contain more Vitamin A, 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 4.1 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12, 20.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Snack, Pretzel, hard chocolate coated:

• 100 grams of Boiled Red Kidney Beans have 1.3 times more Magnesium and 2 times more Potassium than Snack, Pretzel, hard chocolate coated.
• While 100 g of Snack, Pretzel, hard chocolate coated contain 5 times more Calcium, 12.1 times more Selenium and 247 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snack, Pretzel, hard chocolate coated contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 2.1 times more Fiber and 1.2 times more Protein than Snack, Pretzel, hard chocolate coated.
• While 100 g of Snack, Pretzel, hard chocolate coated contain 3.7 times more Energy, 35.3 times more Fat, 119.6 times more Saturated Fat, 1.8 times more Omega 3, 23.6 times more Omega 6, 3.1 times more Carbohydrate and 121.3 times more Sugars than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6