Comparing Nutrients in 5 ounces Keebler, Keebler Chocolate Graham SELECTS VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Keebler, Keebler Chocolate Graham SELECTS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	22.7% 659kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	25% 32.3g	130g per day for Men 19-50 years
Sugars	52% 37.6g	0.63% 0.45g	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	NA	27.6% 10.5g	38g per day for Men 19-50 years
Protein	18% 10g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Keebler, Keebler Chocolate Graham SELECTS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	NA	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Keebler, Keebler Chocolate Graham SELECTS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	NA	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	NA	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	NA	29.4% 0.68mg	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	NA	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	NA	17% 571mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	33.7% 506mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Keebler, Keebler Chocolate Graham SELECTS VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Keebler, Keebler Chocolate Graham SELECTS versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Keebler, Keebler Chocolate Graham SELECTS vs Boiled Red Kidney Beans:

• Both Keebler, Keebler Chocolate Graham SELECTS and Boiled Red Kidney Beans have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Keebler, Keebler Chocolate Graham SELECTS vs Boiled Red Kidney Beans:

• 5 ounces of Keebler, Keebler Chocolate Graham SELECTS have 178.5 times more Sodium than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Keebler, Keebler Chocolate Graham SELECTS have 3.7 times more Energy, 33.2 times more Fat, 43.8 times more Saturated Fat, 19.4 times more Omega 6, 3.1 times more Carbohydrate and 82.8 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.6 times more Omega 3 than Keebler, Keebler Chocolate Graham SELECTS.
• Both Keebler, Keebler Chocolate Graham SELECTS and Boiled Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6