Comparing Nutrients in 1 pound Boiled Kidney Beans VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Boiled Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	20% 576kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	80.3% 25.7g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	97% 16.5g	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	210% 273g	130g per day for Men 19-50 years
Sugars	2% 1.45g	213% 154g	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	37.4% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	25% 0.33mg	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	20.4% 81.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	1% 0.91mg	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	0.91% 0.14mg	230% 34.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	16% 159mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	170% 1.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11.3μg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	184% 4.23mg	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	124% 871mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	147% 2204mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.07% 39.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Snacks, granola bars, soft, almond, confectioners coating:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.7 times more Vitamin B6, 7.2 times more Vitamin B9, 6 times more Vitamin C and 5.6 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 6.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 253.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Snacks, granola bars, soft, almond, confectioners coating:

• Boiled All Types Kidney Beans have 1.5 times more Iron, 1.3 times more Potassium and 7.7 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 3.9 times more Calcium, 1.6 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 5.9 times more Selenium, 486 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 12.1 times more Omega 3 and 1.5 times more Fiber than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 3.6 times more Energy, 40 times more Fat, 77.6 times more Saturated Fat, 33.6 times more Omega 6, 2.6 times more Carbohydrate and 106.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.