Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snacks, granola bars, soft, uncoated, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	8.5% 246kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	58.6% 9.96g	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	103% 134g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	32.4% 18g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15.3% 0.2mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	32.2% 0.77μg	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, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	13% 131mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	59.5% 0.54mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	132% 3.04mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, granola bars, soft, uncoated, plain 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, soft, uncoated, plain 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, soft, uncoated, plain:

• 7 ounces of Boiled California Red Kidney Beans have 3.1 times more Vitamin B9 than Snacks, granola bars, soft, uncoated, plain.
• While 7 oz of Snacks, granola bars, soft, uncoated, plain contain 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, soft, uncoated, plain provide similar amounts of Vitamin B3 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 bars, soft, uncoated, plain have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Snacks, granola bars, soft, uncoated, plain:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Potassium than Snacks, granola bars, soft, uncoated, plain.
• While 7 oz of Snacks, granola bars, soft, uncoated, plain contain 1.6 times more Calcium, 1.5 times more Magnesium, 4.8 times more Manganese, 1.7 times more Phosphorus, 13.5 times more Selenium, 69.5 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, soft, uncoated, plain contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Fiber and 1.2 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• While 7 oz of Snacks, granola bars, soft, uncoated, plain contain 3.6 times more Energy, 191.1 times more Fat, 517.9 times more Saturated Fat, 9.4 times more Omega 3, 251 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6