Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Snacks, crisped rice bar, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	6.2% 180kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	23.2% 7.43g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	28.8% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	79.6% 103g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	62.6% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	77% 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	46% 184μg	49.6% 198μg	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	1.9% 1.7mg	0% 0mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	49% 0.44mg	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	52% 4.17mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	61.6% 1.4mg	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	28.8% 201mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, crisped rice bar, chocolate chip per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Snacks, crisped rice bar, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Snacks, crisped rice bar, chocolate chip:

• 5 ounces of Boiled Red Kidney Beans have more Vitamin B5 than Snacks, crisped rice bar, chocolate chip.
• While 5 oz of Snacks, crisped rice bar, chocolate chip contain 3.3 times more Vitamin B1, 10.3 times more Vitamin B2, 12.2 times more Vitamin B3 and 5.9 times more Vitamin B6 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, crisped rice bar, chocolate chip provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B5
• Both Boiled Red Kidney Beans as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Snacks, crisped rice bar, chocolate chip:

• 5 ounces of Boiled Red Kidney Beans have 1.3 times more Calcium, 2.4 times more Potassium and 1.2 times more Zinc than Snacks, crisped rice bar, chocolate chip.
• While 5 oz of Snacks, crisped rice bar, chocolate chip contain 1.3 times more Copper, 2.1 times more Iron, 2.1 times more Manganese, 8.1 times more Selenium and 139 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, crisped rice bar, chocolate chip contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 3.4 times more Fiber and 1.7 times more Protein than Snacks, crisped rice bar, chocolate chip.
• While 5 oz of Snacks, crisped rice bar, chocolate chip contain 3.2 times more Energy, 27 times more Fat, 72.8 times more Saturated Fat, 32.2 times more Omega 6 and 3.2 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, crisped rice bar, chocolate chip offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6