Comparing Nutrients in 1 pound 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	51.6% 1497kcal	75% 2177kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	95% 93g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	123% 39.4g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	227% 295g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	38% 14.5g	38g per day for Men 19-50 years
Protein	197% 111g	61% 34g	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	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	28.5% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	127% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	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	88.5% 885mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	120% 66.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.68% 25.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.