Comparing Nutrients in 14 ounces Snacks, granola bars, hard, peanut butter VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	66% 1917kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	39.7% 12.7g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	279% 47.4g	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	190% 247g	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	30.3% 11.5g	67% 25.4g	38g per day for Men 19-50 years
Protein	69.5% 39g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Boiled 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	69.5% 0.83mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	18% 71.4μg	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	0.88% 0.79mg	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, granola bars, hard, peanut butter	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	119% 9.53mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	79% 552mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	75% 1123mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, hard, peanut butter vs Boiled Kidney Beans:

• Snacks, granola bars, hard, peanut butter have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.2 times more Vitamin B9 and 6 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, granola bars, hard, peanut butter as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, hard, peanut butter vs Boiled Kidney Beans:

• Snacks, granola bars, hard, peanut butter have 1.3 times more Magnesium, 2.1 times more Manganese, 13.6 times more Selenium, 283 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Potassium and 29.1 times more Water than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper, Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, hard, peanut butter have 3.8 times more Energy, 47.6 times more Fat, 43.8 times more Saturated Fat, 110.6 times more Omega 6 and 2.7 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Omega 3 and 2.2 times more Fiber than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Snacks, granola bars, hard, peanut butter as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.