Comparing Nutrients in 100 grams Snacks, corn-based, extruded, onion-flavor VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 499kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.34g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	47% 61.3g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	2.9% 2.1g	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	10.3% 3.9g	40% 15g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	30.5% 0.4mg	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	27.5% 110μg	99% 394μg	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	2% 1.8mg	5% 4.5mg	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	18% 2.7mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.9% 29mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	46.5% 3.72mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	48.3% 1.1mg	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	10.3% 72mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	63.3% 950mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, corn-based, extruded, onion-flavor vs Red Kidney Beans:

• Snacks, corn-based, extruded, onion-flavor have 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 12.8 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.8 times more Vitamin B1, 3 times more Vitamin B5, 2.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.5 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Raw Red Kidney Beans have similar amounts of Vitamin K per 100 g.
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, corn-based, extruded, onion-flavor vs Red Kidney Beans:

• Snacks, corn-based, extruded, onion-flavor have 3.3 times more Selenium and 79.2 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.9 times more Calcium, 5.9 times more Copper, 1.8 times more Iron, 4.9 times more Magnesium, 5.5 times more Manganese, 5.6 times more Phosphorus, 9.5 times more Potassium and 8.5 times more Zinc than Snacks, corn-based, extruded, onion-flavor.

Comparison of macro-nutrients per 100 grams:

• Snacks, corn-based, extruded, onion-flavor have 1.5 times more Energy, 21.3 times more Fat, 28.2 times more Saturated Fat, 13.2 times more Omega 6 and 2.3 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.8 times more Omega 3, 3.9 times more Fiber and 2.9 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Raw Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.