Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Boiled Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	17.4% 504kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	70.3% 22.5g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	84.7% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	184% 239g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	186% 135g	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	67% 25.4g	45% 17g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	22% 0.29mg	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	129% 516μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0.88% 0.79mg	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	0.79% 0.12mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	14% 139mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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	110% 8.8mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	161% 3.7mg	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	78.2% 548mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.94% 34.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Snacks, granola bars, soft, almond, confectioners coating:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.7 times more Vitamin B6, 7.2 times more Vitamin B9, 6 times more Vitamin C and 5.6 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 6.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 253.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Snacks, granola bars, soft, almond, confectioners coating:

• Boiled All Types Kidney Beans have 1.5 times more Iron, 1.3 times more Potassium and 7.7 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 3.9 times more Calcium, 1.6 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 5.9 times more Selenium, 486 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 12.1 times more Omega 3 and 1.5 times more Fiber than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 3.6 times more Energy, 40 times more Fat, 77.6 times more Saturated Fat, 33.6 times more Omega 6, 2.6 times more Carbohydrate and 106.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating have similar amounts of Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.