Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	8.5% 246kcal	34% 982kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	77.6% 25g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	42.7% 7.26g	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	95% 123g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	32.4% 18g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	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	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	7.17% 0.093mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	13% 131mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	28% 0.25mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	118% 2.7mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, granola bars, hard, almond per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Snacks, granola bars, hard, 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, granola bars, hard, almond:

• 7 ounces of Boiled California Red Kidney Beans have 2.2 times more Vitamin B6 and 6.2 times more Vitamin B9 than Snacks, granola bars, hard, almond.
• While 7 oz of Snacks, granola bars, hard, almond contain 2.2 times more Vitamin B1 and 2.1 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, hard, almond provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Snacks, granola bars, hard, almond:

• 7 ounces of Boiled California Red Kidney Beans have 2.1 times more Calcium, 2.3 times more Copper and 1.5 times more Potassium than Snacks, granola bars, hard, almond.
• While 7 oz of Snacks, granola bars, hard, almond contain 1.7 times more Magnesium, 4.3 times more Manganese, 1.7 times more Phosphorus, 12.5 times more Selenium, 64 times more Sodium and 1.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, hard, almond contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Fiber than Snacks, granola bars, hard, almond.
• While 7 oz of Snacks, granola bars, hard, almond contain 4 times more Energy, 283.3 times more Fat, 893.6 times more Saturated Fat, 3.1 times more Omega 3, 183 times more Omega 6 and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, hard, almond offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6