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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	62.3% 1806kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	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	184% 239g	68.4% 89g	130g per day for Men 19-50 years
Sugars	186% 135g	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	45% 17g	97% 37g	38g per day for Men 19-50 years
Protein	61% 34g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	18% 71.4μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	54% 540mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	74% 5.9mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	109% 762mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	7.18% 266g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, soft, almond, confectioners coating 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 bars, soft, almond, confectioners coating vs Boiled California Red Kidney Beans:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 5.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5 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 B1, 1.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Snacks, granola bars, soft, almond, confectioners coating.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 2.1 times more Calcium, 2 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 5.4 times more Selenium, 121.5 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2 times more Iron and 1.3 times more Potassium than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Boiled California Red Kidney Beans contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 3.7 times more Energy, 222.2 times more Fat, 404.9 times more Saturated Fat, 181.4 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 2.3 times more Omega 3 and 2.2 times more Fiber than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Boiled California Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6