Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Boiled Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	8.7% 252kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	102% 132g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	75.3% 54.6g	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	33.4% 12.7g	16% 6.15g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	53.4% 0.69mg	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	64.5% 258μg	40% 161μg	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	2.2% 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	0.4% 0.06mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	79.4% 0.71mg	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	55% 4.4mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	NA	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% 274mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.22% 8.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B9 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 2.9 times more Vitamin B6, 27.3 times more Vitamin E and 1.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have similar amounts of Vitamin C per 7 oz.
• Both Boiled All Types Kidney Beans as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Boiled All Types Kidney Beans have 1.2 times more Potassium and 16.3 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 1.7 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 14.5 times more Selenium, 251 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 15.5 times more Omega 3 and 2.1 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.7 times more Energy, 35.2 times more Fat, 173.8 times more Saturated Fat, 14.6 times more Omega 6, 2.9 times more Carbohydrate and 86 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.