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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bars, hard, plain	California Red Kidney Beans	Recommended Dietary Allowance
Energy	73.7% 2136kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	33.6% 10.8g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	320% 54.4g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	209% 271g	130g per day for Men 19-50 years
Sugars	179% 130g	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	63.3% 24g	297% 113g	38g per day for Men 19-50 years
Protein	82% 46g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.8% 3.7mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	139% 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	26% 104μg	447% 1787μg	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	4.54% 4.1mg	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	63.2% 9.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.7% 277mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	554% 5mg	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	167% 13.4mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	197% 4.54mg	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	179% 1256mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	134% 73.5μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 2 times more Vitamin B1, 1.8 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 Snacks, granola bars, hard, plain and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Snacks, granola bars, hard, plain as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Snacks, granola bars, hard, plain have 1.8 times more Manganese, 5.1 times more Selenium and 26.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 4.4 times more Potassium and 1.3 times more Zinc than Snacks, granola bars, hard, plain.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, plain have 1.4 times more Energy, 79.2 times more Fat, 65.8 times more Saturated Fat and 222 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 4.7 times more Fiber and 2.4 times more Protein than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Snacks, granola bars, hard, plain as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.