Comparing Nutrients in 5 ounces Snacks, granola bars, soft, uncoated, nut and raisin VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, nut and raisin	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	22% 644kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	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	69.3% 90g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	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	21% 7.94g	24% 9.07g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, nut and raisin	Boiled 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	22.4% 0.27mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	10.6% 42.5μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14% 0.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, nut and raisin	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12% 119mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	34% 0.31mg	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	38.6% 3.1mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	49% 342mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, uncoated, nut and raisin vs Boiled Kidney Beans:

• Snacks, granola bars, soft, uncoated, nut and raisin have 3.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bars, soft, uncoated, nut and raisin vs Boiled Kidney Beans:

• Snacks, granola bars, soft, uncoated, nut and raisin have 2.4 times more Calcium, 1.8 times more Copper, 2.2 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 14 times more Selenium, 254 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.
• Both Snacks, granola bars, soft, uncoated, nut and raisin and Boiled All Types Kidney Beans have similar amounts of Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, uncoated, nut and raisin have 3.6 times more Energy, 40.8 times more Fat, 130.7 times more Saturated Fat, 49.6 times more Omega 6 and 2.8 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Snacks, granola bars, soft, uncoated, nut and raisin and Boiled All Types Kidney Beans have similar amounts of Omega 3, Fiber and Protein per 5 oz.
• Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.