Comparing Nutrients in 1 pound Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	61.5% 1783kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.54g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	204% 265g	130g per day for Men 19-50 years
Sugars	171% 124g	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	70.4% 26.8g	297% 113g	38g per day for Men 19-50 years
Protein	145% 81g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	25% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.5% 8.56mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	374% 4.87mg	138% 1.8mg	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	244% 975μg	446% 1783μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	609% 14.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87.5mg	22.7% 20.4mg	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	311% 46.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	197% 1969mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	398% 3.6mg	504% 4.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.045% 1.8μg	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	295% 23.6mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	219% 5.03mg	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	170% 1193mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	147% 2204mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	199% 22mg	110% 12mg	11mg per day for Men 19-50 years
Water	1.16% 42.8g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors versus 1 lb of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Royal Red Kidney Beans:

• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has more Vitamin A, 2.7 times more Vitamin B6, more Vitamin B12 and 4.3 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Royal Red Kidney Beans:

• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 3.3 times more Calcium, 1.9 times more Selenium, 37.4 times more Sodium and 1.8 times more Zinc than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.3 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 4.5 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Royal Red Kidney Beans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors has 20.5 times more Fat, 72.1 times more Saturated Fat and 12.6 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.4 times more Omega 3, 4.2 times more Fiber and 1.4 times more Protein than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6