Comparing Nutrients in 1 pound Boiled Kidney Beans VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Boiled Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	20% 576kcal	75% 2177kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	95% 93g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	123% 39.4g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	184% 31.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	227% 295g	130g per day for Men 19-50 years
Sugars	2% 1.45g	235% 171g	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	76.4% 29g	38% 14.5g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	28.5% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	40% 0.52mg	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	147% 590μg	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.27% 13.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	127% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	16% 159mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.079% 3.18μg	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	126% 10mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	224% 5.16mg	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	89.4% 626mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	120% 66.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.68% 25.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B1, 10.8 times more Vitamin B9, 4 times more Vitamin C and 4.2 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin B12 and 139.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Boiled All Types Kidney Beans have 1.9 times more Iron, 1.8 times more Potassium and 12 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.9 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese, 13.3 times more Selenium and 269 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Copper, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2 times more Fiber than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 3.8 times more Energy, 40.8 times more Fat, 119.1 times more Saturated Fat, 63.8 times more Omega 6, 2.8 times more Carbohydrate and 117.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Omega 3 and Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.