Comparing Nutrients in 14 ounces Snacks, granola bars, soft, almond, confectioners coating VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	62.3% 1806kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	45.3% 59g	130g per day for Men 19-50 years
Sugars	186% 135g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	45% 17g	45% 17g	38g per day for Men 19-50 years
Protein	61% 34g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	201% 30mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	54% 540mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	65% 0.58mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	50.2% 1.15mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, almond, confectioners coating VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, soft, almond, confectioners coating versus 14 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 5.4 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B5, more Vitamin B12 and 380 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Vitamin B9 and 2.7 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin K
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 4.7 times more Calcium, 2.3 times more Copper, 3.2 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium, 5.9 times more Selenium, 1.9 times more Sodium and 2.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 8.9 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Canned Red Kidney Beans with Liquids contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 5.6 times more Energy, 55.6 times more Fat, 45.3 times more Saturated Fat, 43.7 times more Omega 6, 4.1 times more Carbohydrate, 18.4 times more Sugars and 1.6 times more Protein than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 3.6 times more Omega 3 than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6