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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Boiled Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	8.7% 252kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.26% 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	35% 45.2g	110% 143g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	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	20% 7.54g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	12.4% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	55% 4.4mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	39% 274mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.5% 18.5g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B9 and 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 more Vitamin A, 4 times more Vitamin B1, 6.7 times more Vitamin B2, 9.4 times more Vitamin B3, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 88.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have similar amounts of Vitamin K per 7 oz.
• Both Boiled 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 Boiled Kidney Beans vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Boiled All Types Kidney Beans have 2.1 times more Potassium and 7.2 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 3.3 times more Calcium, 3.9 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese, 9.5 times more Selenium, 185 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have similar amounts of Copper and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.7 times more Fiber and 1.5 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 3.3 times more Energy, 22.9 times more Fat, 19.7 times more Saturated Fat, 2.4 times more Omega 3, 33.5 times more Omega 6, 3.2 times more Carbohydrate and 133.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled 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.