Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	6.06% 176kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	30% 5.13g	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	79% 102g	130g per day for Men 19-50 years
Sugars	NA	83.8% 60.8g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	23% 13g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	0% 0μg	47.6% 428μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	56.7% 0.74mg	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	32.6% 130μg	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	0.16% 0.14mg	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	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.86% 10.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	9.36% 94mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	35.6% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.007% 0.28μg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	65% 1.5mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX 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 Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 5 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain more Vitamin A, 5 times more Vitamin B1, 6.3 times more Vitamin B2, 10.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled California Red Kidney Beans as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Copper and 2.2 times more Potassium than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 5 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 1.8 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 8.8 times more Selenium, 46.3 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.4 times more Fiber and 1.6 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 5 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 3.3 times more Energy, 127 times more Fat, 102.5 times more Saturated Fat, 12.8 times more Omega 3, 181 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6