Comparing Nutrients in 14 ounces Snacks, granola bars, soft, uncoated, peanut butter VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	58.3% 1691kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	64.6% 62.7g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	45.3% 14.5g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	99% 16.7g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	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	45% 17g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	31.8% 127μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33% 0.79μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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, soft, uncoated, peanut butter	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	36% 361mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	291% 2.6mg	107% 0.96mg	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	106% 8.45mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	82.3% 1.9mg	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	142% 992mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.78% 29g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, soft, uncoated, peanut butter versus 14 oz of Boiled 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, uncoated, peanut butter vs Boiled Red Kidney Beans:

• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 5.4 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin B12 than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 4.1 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

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

• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 3.3 times more Calcium, 2.7 times more Copper, 1.9 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 15.8 times more Selenium, 204.5 times more Sodium and 1.7 times more Zinc than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.4 times more Iron and 1.4 times more Potassium than Snacks, granola bars, soft, uncoated, peanut butter.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 3.4 times more Energy, 31.6 times more Fat, 50.7 times more Saturated Fat, 39.4 times more Omega 6, 2.8 times more Carbohydrate and 1.2 times more Protein than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 5.6 times more Omega 3 and 1.7 times more Fiber than Snacks, granola bars, soft, uncoated, peanut butter.
• 14 ounces of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6