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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Boiled California Red Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	8.5% 246kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	34.2% 44.5g	102% 132g	130g per day for Men 19-50 years
Sugars	NA	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	48.6% 18.5g	16% 6.15g	38g per day for Men 19-50 years
Protein	32.4% 18g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	21.3% 0.26mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	NA	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	13% 131mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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% 272mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Potassium than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 2.1 times more Magnesium, 2 times more Phosphorus, 13.3 times more Selenium, 62.8 times more Sodium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Calcium, Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.9 times more Omega 3 and 3 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.7 times more Energy, 195.6 times more Fat, 906.4 times more Saturated Fat, 78.7 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3