Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	6.2% 180kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	10% 1.73g	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	65% 84.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	53.4% 38.7g	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	22% 8.36g	38g per day for Men 19-50 years
Protein	22% 12.3g	45.3% 25.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	117% 1.52mg	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	76% 305μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	190% 4.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	30.4% 27.4mg	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	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	61.5% 615mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.014% 0.57μg	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	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	68.3% 1.57mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	62.2% 6.85mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.36% 13.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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, KASHI GOLEAN, crunchy, mixed flavors:

• 5 ounces of Boiled Red Kidney Beans have 4.9 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin A, 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 8.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 16.1 times more Vitamin C and 342.3 times more Vitamin E than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E
• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 5 ounces of Boiled Red Kidney Beans have 1.3 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 15.5 times more Calcium, 3.3 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 5.1 times more Selenium, 243 times more Sodium and 4.5 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 3.7 times more Omega 3 and 1.3 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3.1 times more Energy, 18.5 times more Fat, 65.1 times more Saturated Fat, 11.4 times more Omega 6, 2.6 times more Carbohydrate, 85.3 times more Sugars and 2.1 times more Protein than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6