Comparing Nutrients in 100 grams Snacks, sesame sticks, wheat-based, salted VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.7% 541kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	20.3% 6.5g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	0.26% 0.19g	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	7.37% 2.8g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	19.5% 11g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.68% 0.23mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	8% 0.1mg	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	5.5% 22μg	18.5% 74μg	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	0% 0mg	1.33% 1.2mg	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	25.7% 3.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, salted	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	32% 0.29mg	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	9.25% 0.74mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	14% 0.32mg	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	19.7% 138mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.054% 2g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, sesame sticks, wheat-based, salted vs Boiled California Red Kidney Beans:

• Snacks, sesame sticks, wheat-based, salted have 2.9 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.4 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Boiled California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 100 g.
• Both Snacks, sesame sticks, wheat-based, salted as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, sesame sticks, wheat-based, salted vs Boiled California Red Kidney Beans:

• Snacks, sesame sticks, wheat-based, salted have 2.6 times more Calcium, 1.4 times more Copper, 2.8 times more Manganese, 14.3 times more Selenium, 372 times more Sodium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4 times more Iron, 2.4 times more Potassium and 33.5 times more Water than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Boiled California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, sesame sticks, wheat-based, salted have 4.4 times more Energy, 407.8 times more Fat, 462.9 times more Saturated Fat, 30.3 times more Omega 3, 822 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.3 times more Fiber than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Boiled California Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Snacks, sesame sticks, wheat-based, salted as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.