Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Royal Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	51.5% 1492kcal	73.7% 2136kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	33.6% 10.8g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	320% 54.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	225% 292g	130g per day for Men 19-50 years
Sugars	NA	179% 130g	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	63.3% 24g	38g per day for Men 19-50 years
Protein	205% 115g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	29.7% 0.39mg	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	446% 1783μg	26% 104μg	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	22.7% 20.4mg	4.54% 4.1mg	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	NA	63.2% 9.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	55% 66.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	59.4% 594mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	198% 1.78mg	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	493% 39.5mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	350% 8.06mg	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	263% 1842mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	134% 73.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Snacks, granola bars, hard, plain per 1 lb

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

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Snacks, granola bars, hard, plain:

• 1 pound of Royal Red Kidney Beans has 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, 17.1 times more Vitamin B9 and 5 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Royal Red Kidney Beans and Snacks, granola bars, hard, plain provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Snacks, granola bars, hard, plain:

• 1 pound of Royal Red Kidney Beans has 2.1 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 4 times more Potassium and 1.3 times more Zinc than Snacks, granola bars, hard, plain.
• While 1 lb of Snacks, granola bars, hard, plain contains 1.6 times more Manganese, 5.1 times more Selenium and 22.6 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 2.5 times more Omega 3, 4.7 times more Fiber and 2.5 times more Protein than Snacks, granola bars, hard, plain.
• While 1 lb of Snacks, granola bars, hard, plain contains 1.4 times more Energy, 44 times more Fat, 36.5 times more Saturated Fat and 123.6 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, granola bars, hard, plain offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6