Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Boiled California Red Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	6.06% 176kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	56.2% 18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	72.7% 95g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	34.7% 13g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	23% 13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	38% 0.5mg	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	26.2% 105μg	28.7% 115μg	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	1.57% 1.4mg	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	NA	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	9.36% 94mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	56.7% 0.51mg	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	53% 4.22mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	NA	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	27.7% 194mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 5 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide similar amounts of Vitamin B9 per five ounces.
• Both Boiled California Red Kidney Beans as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Potassium than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 5 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 2.1 times more Magnesium, 2 times more Phosphorus, 13.3 times more Selenium, 62.8 times more Sodium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Calcium, Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.9 times more Omega 3 and 3 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 5 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.7 times more Energy, 195.6 times more Fat, 906.4 times more Saturated Fat, 78.7 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3