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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	16.5% 478kcal	23% 668kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	70.2% 91g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	56% 40.5g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	57% 32g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, granola bars, hard, plain	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	9.27% 0.12mg	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	8.15% 32.6μg	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	1.4% 1.28mg	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	2% 0.3mg	19.8% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	11.8% 118mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	61.7% 0.56mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	110% 2.5mg	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	82.2% 575mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.15% 5.53g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Snacks, granola bars, hard, plain 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, plain:

• 5 ounces of Red Kidney Beans have 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, 17.1 times more Vitamin B9 and 5 times more Vitamin C than Snacks, granola bars, hard, plain.
• While 5 oz of Snacks, granola bars, hard, plain contain 10 times more Vitamin E and 2.6 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, hard, plain provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Red Kidney Beans have 1.4 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 4 times more Potassium and 1.4 times more Zinc than Snacks, granola bars, hard, plain.
• While 5 oz of Snacks, granola bars, hard, plain contain 1.6 times more Manganese, 5.1 times more Selenium and 24.5 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 6 times more Omega 3, 2.9 times more Fiber and 2.2 times more Protein than Snacks, granola bars, hard, plain.
• While 5 oz of Snacks, granola bars, hard, plain contain 1.4 times more Energy, 18.7 times more Fat, 15.4 times more Saturated Fat, 52.6 times more Omega 6 and 13.6 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, hard, plain offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6