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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 690kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	25% 32.3g	130g per day for Men 19-50 years
Sugars	64.8% 47g	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	11% 4.1g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	23% 13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	22.4% 201μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.2% 4.84mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	19.5% 78μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.8% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	1.9% 1.7mg	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	65% 9.77mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.6μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	25.5% 2.04mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	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	55% 386mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.24g	2.56% 95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut 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 Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Boiled Red Kidney Beans:

• 5 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have more Vitamin A, 2.2 times more Vitamin B1, 9.1 times more Vitamin B2, 5.9 times more Vitamin B3, 2.9 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B12, 229.7 times more Vitamin E and 1.4 times more Vitamin K than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.4 times more Vitamin B9 than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 2 times more Calcium, 1.4 times more Copper, 2.3 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 8.3 times more Selenium, 207 times more Sodium and 1.7 times more Zinc than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2 times more Iron than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Boiled Red Kidney Beans contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 3.8 times more Energy, 45.7 times more Fat, 95.2 times more Saturated Fat, 3.5 times more Omega 3, 42.5 times more Omega 6, 2.7 times more Carbohydrate and 103.6 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.6 times more Fiber than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut 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