Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	8.5% 246kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	36% 34.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	27% 4.6g	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	101% 132g	130g per day for Men 19-50 years
Sugars	NA	82% 59.5g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bites, mixed flavors	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	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	22% 0.28mg	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	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33.2% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	13% 131mg	8.14% 81.4mg	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	0.015% 0.6μg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	145% 3.34mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, granola bites, mixed 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 bites, mixed 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 bites, mixed flavors:

• 7 ounces of Boiled California Red Kidney Beans have 2.2 times more Vitamin B9 than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 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 bites, mixed 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 bites, mixed flavors:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Calcium, 1.9 times more Iron and 1.5 times more Potassium than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 1.4 times more Magnesium, 5.3 times more Manganese, 1.6 times more Phosphorus, 16.7 times more Selenium, 41.8 times more Sodium and 2.2 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bites, mixed flavors contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Fiber and 1.3 times more Protein than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 3.6 times more Energy, 194.4 times more Fat, 706.3 times more Saturated Fat, 7.1 times more Omega 3, 116.1 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