Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Boiled Kidney Beans	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	6.2% 180kcal	21% 608kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	58% 75.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	33.5% 24.3g	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	24% 9.07g	42.5% 16g	38g per day for Men 19-50 years
Protein	22% 12.3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.87% 0.089mg	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	46% 184μg	16% 63.8μg	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	1.9% 1.7mg	0% 0mg	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	0.28% 0.043mg	67.5% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	79.7% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.43μg	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	39.3% 3.15mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	48% 1.1mg	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	28% 196mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	27.7% 415mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.36% 13.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B1, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 5 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5 and 238 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Boiled All Types Kidney Beans have more Calcium and 7.2 times more Water than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 2.3 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 8.3 times more Selenium, 293 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 3.4 times more Energy, 31.4 times more Fat, 16.6 times more Saturated Fat, 35.9 times more Omega 6, 2.3 times more Carbohydrate, 53.6 times more Sugars, 1.8 times more Fiber and 2.1 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Omega 3 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.