Comparing Nutrients in 5 ounces California Red Kidney Beans VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	California Red Kidney Beans	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	16% 468kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	50.5% 16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	10% 1.73g	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	78.6% 102g	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	93% 35.3g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, granola bars, hard, chocolate chip	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	62.5% 0.75mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	6.32% 0.082mg	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	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0.16% 0.14mg	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

	California Red Kidney Beans	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	27.6% 276mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	41% 0.37mg	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	166% 13.3mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	93% 2.14mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	32.2% 17.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, granola bars, hard, chocolate chip per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Snacks, granola bars, hard, chocolate chip 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 bars, hard, chocolate chip:

• 5 ounces of California Red Kidney Beans have 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 6.8 times more Vitamin B6, 30.3 times more Vitamin B9 and 45 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• 5 ounces of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of California Red Kidney Beans have 2.5 times more Calcium, 4.2 times more Copper, 3.1 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 5.9 times more Potassium and 1.3 times more Zinc than Snacks, granola bars, hard, chocolate chip.
• While 5 oz of Snacks, granola bars, hard, chocolate chip contain 1.5 times more Manganese, 3.9 times more Selenium and 31.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.7 times more Omega 3, 5.7 times more Fiber and 3.3 times more Protein than Snacks, granola bars, hard, chocolate chip.
• While 5 oz of Snacks, granola bars, hard, chocolate chip contain 1.3 times more Energy, 65.2 times more Fat, 316.9 times more Saturated Fat and 22.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, granola bars, hard, chocolate chip offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6