Comparing Nutrients in 5 ounces Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.8% 632kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.34g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	39% 28.3g	NA	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	37.3% 14g	93% 35.3g	38g per day for Men 19-50 years
Protein	38% 21.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	California 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	57.4% 0.69mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	28.7% 115μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.7% 3.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.14μg	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	48% 3.83mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	61.6% 1.4mg	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	67.4% 472mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.9g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs California Red Kidney Beans:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B2, 4.9 times more Vitamin B9 and more Vitamin C than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs California Red Kidney Beans:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 3.1 times more Manganese, 5.9 times more Selenium and 36.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Calcium, 1.6 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium and 2.7 times more Potassium than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.4 times more Energy, 60 times more Fat, 39.9 times more Saturated Fat, 14.8 times more Omega 3 and 69.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Fiber and 1.6 times more Protein than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.