Comparing Nutrients in 7 ounces Canned Kidney Beans VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Canned Kidney Beans	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	5.75% 167kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	100% 130g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	86.6% 62.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	54.7% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	87.7% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	89.8% 1.17mg	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	18% 71.4μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	194% 175mg	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	0.26% 0.04mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	97% 0.88mg	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	29% 2.32mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	185% 4.26mg	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	25.5% 179mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.59% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Snacks, CLIF BAR, mixed flavors:

• Snacks, CLIF BAR, mixed flavors contain 4.8 times more Vitamin B1, 7.4 times more Vitamin B2, 10.7 times more Vitamin B3, 16 times more Vitamin B5, 7.9 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, 73.5 times more Vitamin C, 12 times more Vitamin E and 9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Snacks, CLIF BAR, mixed flavors:

• Canned All Types Kidney Beans have 1.5 times more Sodium and 7.1 times more Water than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 10.8 times more Calcium, 3.3 times more Copper, 5.7 times more Iron, 5.4 times more Magnesium, 12.8 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium, 22.9 times more Selenium and 9.6 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Snacks, CLIF BAR, mixed flavors contain 4.1 times more Energy, 9.8 times more Fat, 10.4 times more Saturated Fat, 2.7 times more Omega 3, 18.5 times more Omega 6, 4.5 times more Carbohydrate, 17.1 times more Sugars, 1.7 times more Fiber and 2.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.