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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	3.96% 115kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	25% 8.03g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	65.6% 85.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	16% 6.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	4.1% 41mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	18% 2mg	11mg per day for Men 19-50 years
Water	3% 111g	0.33% 12.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Snacks, granola bars, soft, almond, confectioners coating:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B9 and 2.7 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While 5 oz of Snacks, granola bars, soft, almond, confectioners coating contain 5.4 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B5, more Vitamin B12 and 380 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bars, soft, almond, confectioners coating provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 8.9 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While 5 oz of Snacks, granola bars, soft, almond, confectioners coating contain 4.7 times more Calcium, 2.3 times more Copper, 3.2 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 5.9 times more Selenium, 1.9 times more Sodium and 2.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bars, soft, almond, confectioners coating contain similar levels of Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 3.6 times more Omega 3 than Snacks, granola bars, soft, almond, confectioners coating.
• While 5 oz of Snacks, granola bars, soft, almond, confectioners coating contain 5.6 times more Energy, 55.6 times more Fat, 45.3 times more Saturated Fat, 43.7 times more Omega 6, 4.1 times more Carbohydrate, 18.4 times more Sugars and 1.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bars, soft, almond, confectioners coating offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3