Comparing Nutrients in 14 ounces Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	66.7% 1933kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	85% 27.2g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	146% 2.34g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	68.4% 89g	130g per day for Men 19-50 years
Sugars	181% 132g	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	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	30.3% 11.5g	97% 37g	38g per day for Men 19-50 years
Protein	64.8% 36.3g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	62.6% 564μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.7% 13.5mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	31.8% 0.41mg	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	54.6% 218μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	5.3% 4.76mg	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	182% 27.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.7% 46.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	149% 1.35mg	127% 1.15mg	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	71.4% 5.7mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	55% 1.26mg	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	154% 1080mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	45.5% 1548mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	110% 1643mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Boiled California Red Kidney Beans:

• 14 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have more Vitamin A, 2.8 times more Vitamin B1, 8.5 times more Vitamin B2, 6.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B9 than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Boiled California Red Kidney Beans:

• 14 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 2.1 times more Magnesium, 3.6 times more Manganese, 2 times more Phosphorus, 8.3 times more Selenium, 103.5 times more Sodium and 2.1 times more Zinc than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.1 times more Iron than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 3.9 times more Energy, 254 times more Fat, 489.8 times more Saturated Fat, 18.4 times more Omega 3, 227.6 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 3.2 times more Fiber than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Boiled California Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6