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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, granola bars, hard, plain	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 668kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	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	70.2% 91g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	56% 40.5g	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	19.8% 7.5g	93% 35.3g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Royal 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	31% 0.37mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	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	8.15% 32.6μg	139% 557μg	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	1.4% 1.28mg	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	19.8% 2.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.2% 20.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	157% 1.4mg	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	52.3% 4.2mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	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	56% 393mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	41.8% 23μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.15% 5.53g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, hard, plain 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 bars, hard, plain vs Royal Red Kidney Beans:

• 5 oz of Raw Royal Red Kidney Beans contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, 17.1 times more Vitamin B9 and 5 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• Both Snacks, granola bars, hard, plain as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Snacks, granola bars, hard, plain have 1.6 times more Manganese, 5.1 times more Selenium and 22.6 times more Sodium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.1 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 4 times more Potassium and 1.3 times more Zinc than Snacks, granola bars, hard, plain.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, hard, plain have 1.4 times more Energy, 44 times more Fat, 36.5 times more Saturated Fat and 123.6 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.5 times more Omega 3, 4.7 times more Fiber and 2.5 times more Protein than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6