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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	23.5% 680kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	57.5% 9.77g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	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	12% 4.54g	93% 35.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Royal Red 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	43% 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	4.25% 17μg	139% 557μg	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	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.2% 92mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	157% 1.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	68.3% 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	33% 230mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, QUAKER, DIPPS, all flavors VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors versus 5 oz of Royal 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, QUAKER, DIPPS, all flavors vs Royal Red Kidney Beans:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have more Vitamin B12 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 3.4 times more Vitamin B6, 32.8 times more Vitamin B9 and 15 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin C
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, QUAKER, DIPPS, all flavors vs Royal Red Kidney Beans:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 4.6 times more Selenium and 20.7 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2 times more Calcium, 4.6 times more Copper, 7.5 times more Iron, 2.5 times more Magnesium, 2.5 times more Phosphorus, 5.8 times more Potassium and 2.2 times more Zinc than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Royal Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.5 times more Energy, 45.4 times more Fat, 133.7 times more Saturated Fat and 71.1 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 7.8 times more Fiber and 3.4 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Royal Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6