Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Boiled Kidney Beans	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	8.7% 252kcal	33% 958kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	139% 23.7g	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	95% 124g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	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	15% 5.75g	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	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	14.7% 0.19mg	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	8.93% 35.7μg	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	0.44% 0.4mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	48% 0.43mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	79.6% 1.83mg	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	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	37.4% 562mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.12% 4.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Snacks, granola bars, hard, peanut butter:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B6, 7.2 times more Vitamin B9 and 6 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Snacks, granola bars, hard, peanut butter:

• Boiled All Types Kidney Beans have 1.4 times more Potassium and 29.1 times more Water than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 1.3 times more Magnesium, 2.1 times more Manganese, 13.6 times more Selenium and 283 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bars, hard, peanut butter have similar amounts of Calcium, Copper, Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.5 times more Omega 3 and 2.2 times more Fiber than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 3.8 times more Energy, 47.6 times more Fat, 43.8 times more Saturated Fat, 110.6 times more Omega 6 and 2.7 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bars, hard, peanut butter have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.