Comparing Nutrients in 5 ounces Snacks, granola bars, hard, almond VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, granola bars, hard, almond	Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 702kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	18% 6.8g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	19.5% 11g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	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	4.25% 17μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	44.3% 3.54mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	68.5% 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	46% 323mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, hard, almond versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, hard, almond vs Red Kidney Beans:

• 5 oz of Raw Red Kidney Beans contain 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5, 8.4 times more Vitamin B6, 32.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• 5 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Snacks, granola bars, hard, almond as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, hard, almond vs Red Kidney Beans:

• 5 ounces of Snacks, granola bars, hard, almond have 1.2 times more Manganese, 4.7 times more Selenium and 21.3 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.6 times more Calcium, 5.5 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 5 times more Potassium and 1.8 times more Zinc than Snacks, granola bars, hard, almond.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, hard, almond have 1.5 times more Energy, 24.1 times more Fat, 81.2 times more Saturated Fat and 16.1 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.6 times more Omega 3, 3.2 times more Fiber and 2.9 times more Protein than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6