Comparing Nutrients in 5 ounces Snacks, granola bar, QUAKER, DIPPS, all flavors VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23.5% 680kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	57.5% 9.77g	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	71% 92g	25% 32.3g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	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	12% 4.54g	24% 9.07g	38g per day for Men 19-50 years
Protein	19% 10.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	4.25% 17μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.54% 0.085μg	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	0.71% 4.25IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.6% 5.94mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.2% 92mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 0.99μg	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	20.6% 1.64mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	33% 230mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors vs Boiled Kidney Beans:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin B12 and 139.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.8 times more Vitamin B9, 4 times more Vitamin C and 4.2 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors 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, DIPPS, all flavors vs Boiled Kidney Beans:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.9 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese, 13.3 times more Selenium and 269 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Iron, 1.8 times more Potassium and 12 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, QUAKER, DIPPS, all flavors have 3.8 times more Energy, 40.8 times more Fat, 119.1 times more Saturated Fat, 63.8 times more Omega 6, 2.8 times more Carbohydrate and 117.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Fiber than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Protein per 5 oz.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.