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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	16% 468kcal	23% 668kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	100% 17g	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	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	93% 35.3g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	27.6% 276mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	52.3% 4.2mg	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	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	82% 574mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.15% 5.53g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, 17.1 times more Vitamin B9 and 5 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Raw California Red Kidney Beans and Snacks, granola bars, hard, plain have similar amounts of Vitamin B5 per 5 oz.
• Both Raw 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 California Red Kidney Beans vs Snacks, granola bars, hard, plain:

• Raw California Red Kidney Beans have 3.2 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 4.4 times more Potassium and 1.3 times more Zinc than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 1.8 times more Manganese, 5.1 times more Selenium and 26.7 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.4 times more Omega 3, 4.7 times more Fiber and 2.4 times more Protein than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 1.4 times more Energy, 79.2 times more Fat, 65.8 times more Saturated Fat and 222 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, granola bars, hard, plain have similar amounts of Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.