Comparing Nutrients in 5 ounces Snacks, crisped rice bar, chocolate chip VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, chocolate chip	5%	28%	67%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, crisped rice bar, chocolate chip	Red Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 573kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	23.2% 7.43g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	28.8% 4.9g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	8.2% 3.1g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	13% 7.23g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, chocolate chip	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	62.6% 0.75mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	43.3% 0.56mg	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	49.6% 198μg	140% 558μg	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	0% 0mg	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, crisped rice bar, chocolate chip	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	112% 8.93mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	68.5% 1.57mg	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	27% 190mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, crisped rice bar, chocolate chip VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, crisped rice bar, chocolate chip versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, crisped rice bar, chocolate chip vs Red Kidney Beans:

• 5 ounces of Snacks, crisped rice bar, chocolate chip have 2.8 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.8 times more Vitamin B6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B5 and Vitamin C
• Both Snacks, crisped rice bar, chocolate chip as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, crisped rice bar, chocolate chip vs Red Kidney Beans:

• 5 ounces of Snacks, crisped rice bar, chocolate chip have 3 times more Selenium and 23.2 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4 times more Calcium, 2.3 times more Copper, 2.9 times more Magnesium, 3 times more Phosphorus, 8.1 times more Potassium and 3.2 times more Zinc than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Red Kidney Beans contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, crisped rice bar, chocolate chip have 12.7 times more Fat, 34 times more Saturated Fat and 15.1 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.8 times more Omega 3, 6.9 times more Fiber and 4.4 times more Protein than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6