Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	6.06% 176kcal	20% 578kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	9.23% 2.95g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	15% 2.55g	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	86.3% 112g	130g per day for Men 19-50 years
Sugars	NA	57% 41.3g	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	34.7% 13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	23% 13g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	13.3% 0.17mg	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	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.79% 0.71mg	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	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	9.36% 94mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	48.4% 0.44mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	85.6% 1.97mg	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	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	29.6% 444mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar 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, QUAKER, chewy, 90 Calorie 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 Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 5 ounces of Boiled California Red Kidney Beans have 4.4 times more Vitamin B9 than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 1.5 times more Vitamin B1, 2 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• Both Boiled California Red Kidney Beans as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie 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 Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 5 ounces of Boiled California Red Kidney Beans have 2 times more Iron and 1.9 times more Potassium than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 5 times more Calcium, 1.5 times more Magnesium, 4.4 times more Manganese, 8.4 times more Selenium, 78.3 times more Sodium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain similar levels of Copper and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.2 times more Fiber and 2.2 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 5 oz of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 3.3 times more Energy, 92.6 times more Fat, 148.8 times more Saturated Fat, 4 times more Omega 3, 89.9 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6