Comparing Nutrients in 100 grams Snack, Pretzel, hard chocolate coated VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Navy Beans	26%	4%	70%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Navy Beans	Recommended Dietary Allowance
Energy	16% 467kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	5.35% 3.88g	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	0% 0g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Navy Beans	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.36mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	33% 0.43mg	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	18.5% 74μg	91% 364μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.3% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	4.13% 0.62mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.25% 11μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Navy Beans	Recommended Dietary Allowance
Calcium	14% 141mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.053% 2.1μg	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	31.8% 2.54mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	61.7% 1.4mg	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	18.3% 128mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS Navy Beans per 100 g

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

Lets compare vitamin content per 100 grams of Snack, Pretzel, hard chocolate coated vs Navy Beans:

• 100 grams of Snack, Pretzel, hard chocolate coated have more Vitamin A, 1.9 times more Vitamin B2, more Vitamin B12, 31 times more Vitamin E and 4.4 times more Vitamin K than Navy Beans.
• While 100 g of Raw Navy Beans contain 2.2 times more Vitamin B1, 2 times more Vitamin B5, 13.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Navy Beans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Snack, Pretzel, hard chocolate coated as well as Raw Navy Beans have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Snack, Pretzel, hard chocolate coated vs Navy Beans:

• 100 grams of Snack, Pretzel, hard chocolate coated have 1.3 times more Selenium and 98.8 times more Sodium than Navy Beans.
• While 100 g of Raw Navy Beans contain 3.2 times more Copper, 2.2 times more Iron, 5 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus, 6 times more Potassium and 2.7 times more Zinc than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Navy Beans contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snack, Pretzel, hard chocolate coated have 1.4 times more Energy, 11.8 times more Fat, 50.7 times more Saturated Fat, 7.5 times more Omega 6 and 10 times more Sugars than Navy Beans.
• While 100 g of Raw Navy Beans contain 1.8 times more Omega 3, 4.4 times more Fiber and 3.2 times more Protein than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Navy Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Navy Beans provide inadequate amounts of Omega 6