Comparing Nutrients in 7 ounces California Red Kidney Beans VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	California Red Kidney Beans	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	22.6% 655kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	86.6% 62.7g	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	130% 49.4g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	52% 29g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	54.7% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	87.7% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	89.8% 1.17mg	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	195% 782μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	194% 175mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	38.7% 387mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	97% 0.88mg	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	232% 18.6mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	185% 4.26mg	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	115% 804mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, CLIF BAR, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Snacks, CLIF BAR, mixed flavors:

• 7 ounces of California Red Kidney Beans have 3.3 times more Vitamin B9 than Snacks, CLIF BAR, mixed flavors.
• While 7 oz of Snacks, CLIF BAR, mixed flavors contain 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B12 and 19.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, CLIF BAR, mixed flavors provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw California Red Kidney Beans as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Snacks, CLIF BAR, mixed flavors:

• 7 ounces of California Red Kidney Beans have 2.5 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus and 3.6 times more Potassium than Snacks, CLIF BAR, mixed flavors.
• While 7 oz of Snacks, CLIF BAR, mixed flavors contain 1.9 times more Calcium, 2.1 times more Manganese, 6.4 times more Selenium, 17.7 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, CLIF BAR, mixed flavors contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 3.4 times more Fiber and 1.7 times more Protein than Snacks, CLIF BAR, mixed flavors.
• While 7 oz of Snacks, CLIF BAR, mixed flavors contain 23.5 times more Fat, 40.9 times more Saturated Fat, 2.6 times more Omega 3 and 36.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, CLIF BAR, mixed flavors offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6