Comparing Nutrients in 7 ounces Canned Kidney Beans VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Canned Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	5.75% 167kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	42.2% 7.2g	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	110% 143g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	117% 85g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	NA	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	79.4% 1.03mg	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	45.6% 183μg	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	2.65% 2.4mg	0.22% 0.2mg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	12.4% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	91% 2.1mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Canned All Types Kidney Beans have 12 times more Vitamin C than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 5.5 times more Vitamin B1, 7.7 times more Vitamin B2, 13.2 times more Vitamin B3, 3.1 times more Vitamin B5, 7 times more Vitamin B6, 2.6 times more Vitamin B9, 133 times more Vitamin E and 1.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Canned All Types Kidney Beans have 1.3 times more Potassium, 1.6 times more Sodium and 8.4 times more Water than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 3.4 times more Calcium, 1.7 times more Copper, 7.4 times more Iron, 2.3 times more Magnesium, 6.3 times more Manganese, 1.9 times more Phosphorus, 11.7 times more Selenium and 2.9 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 4.9 times more Energy, 19.1 times more Fat, 10.2 times more Saturated Fat, 5 times more Omega 3, 34.1 times more Omega 6, 5 times more Carbohydrate and 23.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have similar amounts of Fiber and Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.