Comparing Nutrients in 5 ounces Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	20% 578kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	9.23% 2.95g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	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	86.3% 112g	25% 32.3g	130g per day for Men 19-50 years
Sugars	57% 41.3g	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	15.7% 5.95g	24% 9.07g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.43% 1.5mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	6.02% 24μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	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	21% 3.16mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	47.2% 472mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	26.6% 2.13mg	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	85.6% 1.97mg	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	30.8% 215mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	29.6% 444mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar vs Boiled Kidney Beans:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, more Vitamin B12 and 74.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Vitamin B9, 2.4 times more Vitamin C and 3 times more Vitamin K than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar vs Boiled Kidney Beans:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 9.5 times more Calcium, 1.4 times more Copper, 1.7 times more Magnesium, 3.2 times more Manganese, 9.2 times more Selenium, 313 times more Sodium and 1.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Iron, 1.8 times more Potassium and 10.7 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 3.2 times more Energy, 16.7 times more Fat, 28.5 times more Saturated Fat, 16.6 times more Omega 6, 3.5 times more Carbohydrate and 91.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Omega 3, 1.5 times more Fiber and 2.1 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.