Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%

Macro Nutrients

	Royal Red Kidney Beans	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Energy	16% 466kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	30.4% 9.7g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	38% 6.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	NA	64.8% 47g	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	93% 35.3g	11% 4.1g	38g per day for Men 19-50 years
Protein	64% 36g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.4% 201μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	30.2% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	35% 0.45mg	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	139% 557μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.8% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0.47% 0.43mg	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	NA	65% 9.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	154% 12.3mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	34.4% 145mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	71.3% 1.64mg	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	55% 386mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.14% 5.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut per 5 oz

Compare the macro and micronutrient content in 5 oz of Royal Red Kidney Beans versus 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 5 ounces of Royal Red Kidney Beans have 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 7.1 times more Vitamin B9 and 15 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin B12 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 5 ounces of Royal Red Kidney Beans have 2.3 times more Calcium, 2.9 times more Copper, 6 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 3.5 times more Potassium and 1.5 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 3.1 times more Selenium and 31.8 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 8.6 times more Fiber and 2.8 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 1.5 times more Energy, 50.8 times more Fat, 105.5 times more Saturated Fat, 3.9 times more Omega 3 and 46.9 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6