Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Boiled Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	8.7% 252kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	42.4% 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	92% 119g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	93% 67.5g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	11% 0.14mg	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	11.6% 0.28μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	74.3% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.96μg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	80.5% 1.85mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.47% 17.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Snacks, granola bars, soft, almond, confectioners coating:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.7 times more Vitamin B6, 7.2 times more Vitamin B9, 6 times more Vitamin C and 5.6 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 6.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 253.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Snacks, granola bars, soft, almond, confectioners coating:

• Boiled All Types Kidney Beans have 1.5 times more Iron, 1.3 times more Potassium and 7.7 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 3.9 times more Calcium, 1.6 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 5.9 times more Selenium, 486 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 12.1 times more Omega 3 and 1.5 times more Fiber than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 3.6 times more Energy, 40 times more Fat, 77.6 times more Saturated Fat, 33.6 times more Omega 6, 2.6 times more Carbohydrate and 106.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.