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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Red Kidney Beans	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	16.5% 478kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	23.2% 7.43g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	79.6% 103g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	57% 32g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	62.6% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.27% 9.92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Red Kidney Beans vs Snacks, crisped rice bar, chocolate chip:

• 5 ounces of Red Kidney Beans have more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• While 5 oz of Snacks, crisped rice bar, chocolate chip contain 2.8 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, crisped rice bar, chocolate chip provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Red Kidney Beans have 4 times more Calcium, 2.3 times more Copper, 2.9 times more Magnesium, 3 times more Phosphorus, 8.1 times more Potassium and 3.2 times more Zinc than Snacks, crisped rice bar, chocolate chip.
• While 5 oz of Snacks, crisped rice bar, chocolate chip contain 3 times more Selenium and 23.2 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, crisped rice bar, chocolate chip contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 1.8 times more Omega 3, 6.9 times more Fiber and 4.4 times more Protein than Snacks, crisped rice bar, chocolate chip.
• While 5 oz of Snacks, crisped rice bar, chocolate chip contain 12.7 times more Fat, 34 times more Saturated Fat and 15.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, crisped rice bar, chocolate chip offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6