Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Boiled Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	6.2% 180kcal	23.5% 680kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	57.5% 9.77g	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	71% 92g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	73.5% 53.3g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	22% 12.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.5% 0.16mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.71% 4.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 0.99μg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	70% 1.6mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.21% 7.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B1, 10.8 times more Vitamin B9, 4 times more Vitamin C and 4.2 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin B12 and 139.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Boiled All Types Kidney Beans have 1.9 times more Iron, 1.8 times more Potassium and 12 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.9 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese, 13.3 times more Selenium and 269 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Copper, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2 times more Fiber than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 3.8 times more Energy, 40.8 times more Fat, 119.1 times more Saturated Fat, 63.8 times more Omega 6, 2.8 times more Carbohydrate and 117.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Omega 3 and Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.