Comparing Nutrients in 5 ounces California Red Kidney Beans VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	California Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	16% 468kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	25% 8.03g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	30.3% 5.14g	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	65.6% 85.2g	130g per day for Men 19-50 years
Sugars	NA	66.5% 48g	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% 6.1g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	7.85% 0.1mg	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	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0.31% 0.28mg	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	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	27.6% 276mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.089% 3.54μg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	57.5% 1.32mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, granola bars, soft, almond, confectioners coating per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Snacks, granola bars, soft, almond, confectioners coating 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, soft, almond, confectioners coating:

• 5 ounces of California Red Kidney Beans have 5.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 5.5 times more Vitamin B6, 21.9 times more Vitamin B9 and 22.5 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• While 5 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.6 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Snacks, granola bars, soft, almond, confectioners coating:

• 5 ounces of California Red Kidney Beans have 1.4 times more Calcium, 3.3 times more Copper, 6.3 times more Iron, 1.7 times more Magnesium, 2.1 times more Phosphorus, 4.7 times more Potassium and 1.8 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• While 5 oz of Snacks, granola bars, soft, almond, confectioners coating contain 2 times more Selenium and 44.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 6 times more Omega 3, 5.8 times more Fiber and 2.8 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• While 5 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.4 times more Energy, 80 times more Fat, 157.4 times more Saturated Fat and 67.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3