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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	46% 1338kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	70.3% 22.5g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	184% 239g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	45% 17g	38g per day for Men 19-50 years
Protein	160% 89.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Red 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	201% 2.4mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	33% 329mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	230% 1611mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.94% 34.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, granola bars, soft, almond, confectioners coating per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Snacks, granola bars, soft, almond, confectioners coating to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Red Kidney Beans have 6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 5.5 times more Vitamin B6, 21.9 times more Vitamin B9, 22.5 times more Vitamin C and 3.7 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While 14 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.7 times more Vitamin B2, more Vitamin B12 and 36.2 times more Vitamin E than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Red Kidney Beans have 2.1 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 2.1 times more Phosphorus, 4.2 times more Potassium and 2 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• While 14 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.6 times more Calcium, 2 times more Selenium and 40.5 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating contain similar levels of Manganese per 14 ounces.
• Both Raw Red Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 25.6 times more Omega 3, 3.5 times more Fiber and 2.6 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• While 14 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.4 times more Energy, 18.9 times more Fat, 36.8 times more Saturated Fat, 15.9 times more Omega 6 and 16.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3