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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	47% 1357kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	183% 237g	130g per day for Men 19-50 years
Sugars	248% 180g	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	41% 29.6g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 133g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	260% 99g	38g per day for Men 19-50 years
Protein	42% 23.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	121% 1.58mg	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	314% 1254μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	20% 18mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	198% 16mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	173% 3.97mg	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	69% 484mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, fruit-filled, nonfat have 4 times more Vitamin B6 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.6 times more Vitamin B1, 3.1 times more Vitamin B2, 5.2 times more Vitamin B3 and 2.6 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Raw California Red Kidney Beans have similar amounts of Vitamin B9 per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Snacks, granola bar, fruit-filled, nonfat have 2.6 times more Selenium and 1.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 65 times more Calcium, 4.7 times more Copper, 2.3 times more Iron, 3.2 times more Magnesium, 3.3 times more Phosphorus, 6.8 times more Potassium and 1.8 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 6.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Omega 3, 3.4 times more Fiber and 4.1 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.