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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.2% 645kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	25% 8.03g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	0.17% 0.028g	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	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	66.5% 48g	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	16% 6.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	21.8% 12g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	11.3% 0.15mg	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	26.2% 105μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.3% 193mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	45.5% 0.41mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	19.6% 0.45mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, almond, confectioners coating VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, soft, almond, confectioners coating versus 5 oz of Boiled California 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, soft, almond, confectioners coating vs Boiled California Red Kidney Beans:

• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have 5.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Snacks, granola bars, soft, almond, confectioners coating.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Boiled California Red Kidney Beans:

• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have 2.1 times more Calcium, 2 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 5.4 times more Selenium, 121.5 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2 times more Iron and 1.3 times more Potassium than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Boiled California Red Kidney Beans contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have 3.7 times more Energy, 222.2 times more Fat, 404.9 times more Saturated Fat, 181.4 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.3 times more Omega 3 and 2.2 times more Fiber than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6