Comparing Nutrients in 100 calories California Red Kidney Beans VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 27.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Snacks, pretzels, hard, whole-wheat including both salted and unsalted?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	California Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	20% 7.55g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	13% 7.4g	5.48% 3.07g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	6.2% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	5.82% 0.076mg	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	30% 119μg	3.73% 15μg	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	1.5% 1.36mg	0.31% 0.28mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.77% 7.73mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	8.6% 0.077mg	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	35.4% 2.83mg	9.3% 0.74mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	1.97% 8.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	32% 0.74mg	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	17.5% 123mg	4.93% 34.5mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	3.74% 56mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	1.56% 0.17mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.029% 1.08g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Snacks, Pretzels, Hard, Whole-wheat Including Both Salted And Unsalted Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Snacks, pretzels, hard, whole-wheat including both salted and unsalted?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 100 calories of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 8 times more Vitamin B9 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 100 kcal of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide similar amounts of Vitamin B2 and Vitamin B5 per 100 calories.
• Both Raw California Red Kidney Beans as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 100 calories of California Red Kidney Beans have 7.6 times more Calcium, 4.3 times more Copper, 3.8 times more Iron, 5.9 times more Magnesium, 3.6 times more Phosphorus, 3.8 times more Potassium and 4.5 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 100 kcal of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 2.4 times more Manganese and 16.8 times more Sodium than Raw California Red Kidney Beans.
• 100 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 3.5 times more Fiber and 2.4 times more Protein than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both California Red Kidney Beans and Snacks, pretzels, hard, whole-wheat including both salted and unsalted offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw California Red Kidney Beans as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.