Comparing Nutrients in 14 ounces Snacks, crisped rice bar, almond VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, almond	6%	39%	55%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, crisped rice bar, almond	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	62.7% 1818kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	83.5% 81g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	46.8% 15g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	37.6% 14.3g	67% 25.4g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, almond	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	438% 5.25mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	437% 70mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	539% 7mg	36.6% 0.48mg	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	0% 0μg	129% 516μg	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	50.7% 45.6mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, crisped rice bar, almond	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	29.4% 294mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	95% 0.86mg	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	315% 25.2mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	74.2% 1.7mg	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	95% 663mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	62% 929mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.72% 26.6g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, crisped rice bar, almond vs Boiled Kidney Beans:

• Snacks, crisped rice bar, almond have 8.3 times more Vitamin B1, 25.8 times more Vitamin B2, 30.5 times more Vitamin B3, 2.5 times more Vitamin B5, 14.7 times more Vitamin B6 and 9.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B9 than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, crisped rice bar, almond vs Boiled Kidney Beans:

• Snacks, crisped rice bar, almond have 2.1 times more Calcium, 2.9 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese, 1.2 times more Phosphorus, 234 times more Sodium and 5.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Potassium and 10 times more Water than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond and Boiled All Types Kidney Beans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, crisped rice bar, almond have 3.6 times more Energy, 40.8 times more Fat, 51.6 times more Saturated Fat, 1.8 times more Omega 3, 68.3 times more Omega 6 and 2.8 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Fiber than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Snacks, crisped rice bar, almond as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.