Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, plain VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bars, hard, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	162% 4710kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	705% 120g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	172% 224g	130g per day for Men 19-50 years
Sugars	394% 286g	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	139% 53g	245% 93g	38g per day for Men 19-50 years
Protein	180% 101g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.13mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	80% 1.04mg	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	57.5% 230μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	13.3% 12mg	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	139% 21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	61% 610mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	436% 3.92mg	321% 2.9mg	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	369% 29.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	773% 17.8mg	138% 3.18mg	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	396% 2770mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	196% 2940mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	1.05% 39g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, plain VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, hard, plain versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, plain vs Boiled California Red Kidney Beans:

• 1 kilogram of Snacks, granola bars, hard, plain has 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3 and 3.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.2 times more Vitamin B9 than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• Both Snacks, granola bars, hard, plain as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, plain vs Boiled California Red Kidney Beans:

• 1 kilogram of Snacks, granola bars, hard, plain has 1.4 times more Copper, 2 times more Magnesium, 5.6 times more Manganese, 2 times more Phosphorus, 13.5 times more Selenium, 73.5 times more Sodium and 2.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Snacks, granola bars, hard, plain and Boiled California Red Kidney Beans contain similar levels of Calcium, Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, hard, plain has 3.8 times more Energy, 220 times more Fat, 169.3 times more Saturated Fat, 1.9 times more Omega 3, 599.5 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Fiber than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Boiled California Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6