Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	6.2% 180kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	30% 5.13g	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% 102g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	83.8% 60.8g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	0% 0μg	47.6% 428μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	56.7% 0.74mg	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	32.6% 130μg	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	0.16% 0.14mg	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	0.28% 0.043mg	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	8.86% 10.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	35.6% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.007% 0.28μg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	65% 1.5mg	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	28.8% 201mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX 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, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 5 ounces of Boiled Red Kidney Beans have 1.4 times more Vitamin B9 than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 5 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain more Vitamin A, 4 times more Vitamin B1, 6.7 times more Vitamin B2, 9.4 times more Vitamin B3, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 88.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Red Kidney Beans as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• 5 ounces of Boiled Red Kidney Beans have 2.1 times more Potassium than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 5 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 4.1 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 8.8 times more Selenium, 92.5 times more Sodium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain similar levels of Copper and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 1.9 times more Fiber and 1.5 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While 5 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 3.3 times more Energy, 22.9 times more Fat, 19.9 times more Saturated Fat, 2.4 times more Omega 3, 33.8 times more Omega 6, 3.2 times more Carbohydrate and 133.9 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6