Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	California Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	114% 3300kcal	166% 4800kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	272% 87g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	405% 69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	500% 650g	130g per day for Men 19-50 years
Sugars	NA	519% 376g	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	655% 249g	84.2% 32g	38g per day for Men 19-50 years
Protein	435% 244g	134% 75.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	88.5% 1.15mg	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	985% 3940μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	279% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	195% 1950mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7μg	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	1169% 94mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	495% 11.4mg	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	579% 4050mg	231% 1620mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	109% 12mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.5% 55.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Raw California Red Kidney Beans have 4 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 32.8 times more Vitamin B9 and 15 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Raw California Red Kidney Beans have 3 times more Calcium, 5.1 times more Copper, 8.1 times more Iron, 2.9 times more Magnesium, 2.5 times more Phosphorus, 6.5 times more Potassium and 2.1 times more Zinc than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 4.6 times more Selenium and 24.5 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 7.8 times more Fiber and 3.2 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.5 times more Energy, 81.7 times more Fat, 241.5 times more Saturated Fat, 1.9 times more Omega 3 and 127.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Carbohydrate per 1 kg.
• Both Raw California Red Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.