Comparing Nutrients in 5 ounces California Red Kidney Beans VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	California Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	16% 468kcal	23.5% 680kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	57.5% 9.77g	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	71% 92g	130g per day for Men 19-50 years
Sugars	NA	73.5% 53.3g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	12.5% 0.16mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.71% 4.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	27.6% 276mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 0.99μg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	70% 1.6mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.21% 7.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Raw California Red Kidney Beans have 4 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 32.8 times more Vitamin B9 and 15 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Raw California Red Kidney Beans have 3 times more Calcium, 5.1 times more Copper, 8.1 times more Iron, 2.9 times more Magnesium, 2.5 times more Phosphorus, 6.5 times more Potassium and 2.1 times more Zinc than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 4.6 times more Selenium and 24.5 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 7.8 times more Fiber and 3.2 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.5 times more Energy, 81.7 times more Fat, 241.5 times more Saturated Fat, 1.9 times more Omega 3 and 127.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.