Comparing Nutrients in 7 ounces Canned Kidney Beans VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Canned Kidney Beans	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	5.75% 167kcal	29.6% 857kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	95% 123g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	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	22% 8.33g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15.3% 0.2mg	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	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	88% 0.79mg	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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	116% 2.68mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Canned All Types Kidney Beans have more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2.4 times more Vitamin B2, 7.7 times more Vitamin B3, 3.8 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Canned All Types Kidney Beans have 13.2 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2.4 times more Calcium, 3 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 8 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium and 3.7 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.7 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 5.1 times more Energy, 33.3 times more Fat, 39.6 times more Saturated Fat, 42.8 times more Omega 6, 4.3 times more Carbohydrate and 1.9 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have similar amounts of Fiber per 7 oz.
• Both Canned All Types Kidney Beans as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.