Comparing Nutrients in 5 ounces California Red Kidney Beans VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	California Red Kidney Beans	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	16% 468kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	31.4% 5.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	68.5% 89g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	93% 35.3g	37.3% 14g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	58.4% 0.76mg	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	140% 558μg	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	7.1% 6.38mg	0% 0mg	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	21.7% 3.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	27.6% 276mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	107% 0.96mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.14μg	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	166% 13.3mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	193% 4.45mg	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	82% 574mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.1% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• 5 ounces of California Red Kidney Beans have 1.3 times more Vitamin B2, 4.9 times more Vitamin B9 and more Vitamin C than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• 5 ounces of California Red Kidney Beans have more Calcium, 1.6 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus and 2.7 times more Potassium than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 3.1 times more Manganese, 5.9 times more Selenium and 36.4 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain similar levels of Zinc per five ounces.
• 5 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.5 times more Fiber and 1.6 times more Protein than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 1.4 times more Energy, 60 times more Fat, 39.9 times more Saturated Fat, 14.8 times more Omega 3 and 69.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6