Comparing Nutrients in 5 ounces Snacks, granola bar, fruit-filled, nonfat VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Red Kidney Beans	Recommended Dietary Allowance
Energy	16.7% 485kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	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	84.6% 110g	67% 87g	130g per day for Men 19-50 years
Sugars	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	15% 8.36g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	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	112% 448μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.6% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	7.1% 6.38mg	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	2.08% 0.31mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	71% 5.67mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.7% 173mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, fruit-filled, nonfat 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, granola bar, fruit-filled, nonfat vs Red Kidney Beans:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 4 times more Vitamin B6 and more Vitamin B12 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 20.3 times more Vitamin B1, 3.1 times more Vitamin B2, 5.3 times more Vitamin B3, 2.6 times more Vitamin C and 4.3 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Red Kidney Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, fruit-filled, nonfat vs Red Kidney Beans:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 2.6 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 27.7 times more Calcium, 3 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 3.3 times more Phosphorus, 6.2 times more Potassium and 2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Carbohydrate and 21.5 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 18.8 times more Omega 3, 2.1 times more Fiber and 3.8 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.