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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	6.06% 176kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	42% 7.1g	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	73.4% 95g	130g per day for Men 19-50 years
Sugars	NA	NA	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	17% 6.52g	38g per day for Men 19-50 years
Protein	23% 13g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11% 0.14mg	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	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	9.36% 94mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	42.5% 0.38mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	94% 2.17mg	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	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	13.5% 461mg	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	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, granola bars, soft, uncoated, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Snacks, granola bars, soft, uncoated, plain 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 bars, soft, uncoated, plain:

• 5 ounces of Boiled California Red Kidney Beans have 3.1 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, plain.
• While 5 oz of Snacks, granola bars, soft, uncoated, plain contain 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, soft, uncoated, plain provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A and Vitamin C in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Potassium than Snacks, granola bars, soft, uncoated, plain.
• While 5 oz of Snacks, granola bars, soft, uncoated, plain contain 1.6 times more Calcium, 1.5 times more Magnesium, 4.8 times more Manganese, 1.7 times more Phosphorus, 13.5 times more Selenium, 69.5 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, soft, uncoated, plain contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2 times more Fiber and 1.2 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• While 5 oz of Snacks, granola bars, soft, uncoated, plain contain 3.6 times more Energy, 191.1 times more Fat, 517.9 times more Saturated Fat, 9.4 times more Omega 3, 251 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6