Comparing Nutrients in 5 ounces Snacks, crisped rice bar, almond VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, almond	6%	39%	55%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, crisped rice bar, almond	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	22.4% 649kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	61.5% 10.5g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	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	13.4% 5.1g	24% 9.07g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, almond	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	0% 0μg	46% 184μg	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	18% 16.3mg	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

	Snacks, crisped rice bar, almond	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	34% 0.31mg	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	113% 9mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	26.5% 0.61mg	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	34% 237mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, crisped rice bar, almond vs Boiled Kidney Beans:

• Snacks, crisped rice bar, almond have 8.3 times more Vitamin B1, 25.8 times more Vitamin B2, 30.5 times more Vitamin B3, 2.5 times more Vitamin B5, 14.7 times more Vitamin B6 and 9.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B9 than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, crisped rice bar, almond vs Boiled Kidney Beans:

• Snacks, crisped rice bar, almond have 2.1 times more Calcium, 2.9 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese, 1.2 times more Phosphorus, 234 times more Sodium and 5.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Potassium and 10 times more Water than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond and Boiled All Types Kidney Beans have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, crisped rice bar, almond have 3.6 times more Energy, 40.8 times more Fat, 51.6 times more Saturated Fat, 1.8 times more Omega 3, 68.3 times more Omega 6 and 2.8 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Fiber than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond and Boiled All Types Kidney Beans have similar amounts of Protein per 5 oz.
• Both Snacks, crisped rice bar, almond as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.