Comparing Nutrients in 5 ounces Red Kidney Beans VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Red Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	16.5% 478kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	67.6% 88g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	57% 32g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	5.12% 0.067mg	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	4.25% 17μg	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, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	20% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	84% 1.93mg	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	46% 323mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, granola bars, hard, almond per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Snacks, granola bars, hard, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Snacks, granola bars, hard, almond:

• 5 ounces of Red Kidney Beans have 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5, 8.4 times more Vitamin B6, 32.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• 5 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Snacks, granola bars, hard, almond:

• 5 ounces of Red Kidney Beans have 2.6 times more Calcium, 5.5 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 5 times more Potassium and 1.8 times more Zinc than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 4.7 times more Selenium and 21.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, hard, almond contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 3.6 times more Omega 3, 3.2 times more Fiber and 2.9 times more Protein than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 1.5 times more Energy, 24.1 times more Fat, 81.2 times more Saturated Fat and 16.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, hard, almond offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6