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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Red Kidney Beans	Recommended Dietary Allowance
Energy	62.3% 1806kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	187% 243g	130g per day for Men 19-50 years
Sugars	186% 135g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	61% 34g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	18% 71.4μg	391% 1564μg	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	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	201% 30mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Red Kidney Beans	Recommended Dietary Allowance
Calcium	54% 540mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, almond, confectioners coating VS 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 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 Red Kidney Beans:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 1.7 times more Vitamin B2, more Vitamin B12 and 36.2 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 5.5 times more Vitamin B6, 21.9 times more Vitamin B9, 22.5 times more Vitamin C and 3.7 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 1.6 times more Calcium, 2 times more Selenium and 40.5 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.1 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 2.1 times more Phosphorus, 4.2 times more Potassium and 2 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Red Kidney Beans contain similar levels of Manganese per 14 ounces.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 1.4 times more Energy, 18.9 times more Fat, 36.8 times more Saturated Fat, 15.9 times more Omega 6 and 16.2 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 25.6 times more Omega 3, 3.5 times more Fiber and 2.6 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6