Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	6.06% 176kcal	23% 668kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	100% 17g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	56% 40.5g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	23% 13g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, plain	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	15.2% 0.18mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.27% 0.12mg	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	8.15% 32.6μg	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	1.4% 1.28mg	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	19.8% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	9.36% 94mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	61.7% 0.56mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	110% 2.5mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.15% 5.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Snacks, granola bars, hard, plain:

• Boiled California Red Kidney Beans have 1.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.3 times more Vitamin C than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3 and 3.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Snacks, granola bars, hard, plain:

• Boiled California Red Kidney Beans have 1.2 times more Potassium and 17.2 times more Water than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 1.4 times more Copper, 2 times more Magnesium, 5.6 times more Manganese, 2 times more Phosphorus, 13.5 times more Selenium, 73.5 times more Sodium and 2.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, hard, plain have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 1.8 times more Fiber than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 3.8 times more Energy, 220 times more Fat, 169.3 times more Saturated Fat, 1.9 times more Omega 3, 599.5 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, hard, plain have similar amounts of Protein per 5 oz.
• Both Boiled California Red Kidney Beans as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.