Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snacks, crisped rice bar, almond

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, crisped rice bar, almond	6%	39%	55%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Energy	8.5% 246kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	38.4% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	86% 14.6g	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	99% 128g	130g per day for Men 19-50 years
Sugars	NA	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	48.6% 18.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	32.4% 18g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	269% 3.5mg	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	0% 0μg	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	25.4% 23mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Calcium	13% 131mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	54.5% 0.49mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	138% 3.18mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, crisped rice bar, almond per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Snacks, crisped rice bar, almond 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 Snacks, crisped rice bar, almond:

• 7 ounces of Boiled California Red Kidney Beans have more Vitamin B9 than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 10.3 times more Vitamin B1, 24.2 times more Vitamin B2, 32.7 times more Vitamin B3, 2.5 times more Vitamin B5, 17 times more Vitamin B6 and 9.6 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Snacks, crisped rice bar, almond:

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Potassium than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 2.1 times more Iron, 1.5 times more Magnesium, 5 times more Manganese, 58.5 times more Sodium and 6.2 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, crisped rice bar, almond contain similar levels of Calcium, Copper and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.6 times more Fiber and 1.3 times more Protein than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 3.7 times more Energy, 226.7 times more Fat, 269.3 times more Saturated Fat, 9.7 times more Omega 3, 369 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6