Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	8.5% 246kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	41.8% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	80.5% 13.7g	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% 129g	130g per day for Men 19-50 years
Sugars	NA	103% 74.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	32.4% 18g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	17.6% 0.23mg	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	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.99% 5.95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	55.4% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	13% 131mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	74% 5.9mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	98% 2.26mg	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	46% 321mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors 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, granola bar, QUAKER, DIPPS, all flavors:

• 7 ounces of Boiled California Red Kidney Beans have 6.2 times more Vitamin B9 than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Copper, 2.6 times more Iron and 1.8 times more Potassium than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 3.6 times more Manganese, 12.2 times more Selenium, 67.3 times more Sodium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors contain similar levels of Calcium, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.9 times more Fiber and 1.2 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 3.9 times more Energy, 226.9 times more Fat, 620.9 times more Saturated Fat, 5 times more Omega 3, 344.7 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