Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	17.4% 504kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	7.75% 1.3g	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	237% 308g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	248% 180g	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	41% 29.6g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 133g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	485% 6.3mg	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	314% 1254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	7.5% 6.75mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	11% 111mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	146% 11.7mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	NA	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	80.5% 564mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.47% 54.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, granola bar, fruit-filled, nonfat per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Boiled Red Kidney Beans have 5.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 6.5 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 13.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Boiled Red Kidney Beans have 9.3 times more Calcium and 1.8 times more Potassium than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 1.4 times more Iron, 6.9 times more Selenium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Copper, Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 8.8 times more Omega 3 and 1.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 2.7 times more Energy, 3.4 times more Carbohydrate and 141.4 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in 14 ounces.