Comparing Nutrients in 5 ounces Snacks, granola bars, soft, almond, confectioners coating VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	22.2% 645kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	25% 8.03g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	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	65.6% 85.2g	25% 32.3g	130g per day for Men 19-50 years
Sugars	66.5% 48g	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	16% 6.1g	24% 9.07g	38g per day for Men 19-50 years
Protein	21.8% 12g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	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	6.38% 25.5μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	72% 10.8mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19.3% 193mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.089% 3.54μg	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	26.4% 2.1mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	39% 272mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, almond, confectioners coating vs Boiled Kidney Beans:

• Snacks, granola bars, soft, almond, confectioners coating have 6.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 253.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B6, 7.2 times more Vitamin B9, 6 times more Vitamin C and 5.6 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating 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 bars, soft, almond, confectioners coating vs Boiled Kidney Beans:

• Snacks, granola bars, soft, almond, confectioners coating have 3.9 times more Calcium, 1.6 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 5.9 times more Selenium, 486 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Iron, 1.3 times more Potassium and 7.7 times more Water than Snacks, granola bars, soft, almond, confectioners coating.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, almond, confectioners coating have 3.6 times more Energy, 40 times more Fat, 77.6 times more Saturated Fat, 33.6 times more Omega 6, 2.6 times more Carbohydrate and 106.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.1 times more Omega 3 and 1.5 times more Fiber than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Boiled All Types Kidney Beans have similar amounts of Protein per 5 oz.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.