Comparing Nutrients in 7 ounces California Red Kidney Beans VS Snacks, fruit leather, pieces

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	California Red Kidney Beans	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	22.6% 655kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	126% 164g	130g per day for Men 19-50 years
Sugars	NA	158% 114g	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	0% 0g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	45.8% 0.6mg	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	2% 7.94μg	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	9.92% 8.93mg	123% 111mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	38.7% 387mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	37.7% 0.34mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	16% 0.37mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.66% 24.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, fruit leather, pieces per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Snacks, fruit leather, pieces 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, fruit leather, pieces:

• 7 ounces of California Red Kidney Beans have 12.3 times more Vitamin B1, 2.2 times more Vitamin B2, 20.6 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 98.5 times more Vitamin B9 than Snacks, fruit leather, pieces.
• While 7 oz of Snacks, fruit leather, pieces contain 12.4 times more Vitamin C than Raw California Red Kidney Beans.
• 7 ounces of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Snacks, fruit leather, pieces:

• 7 ounces of California Red Kidney Beans have 10.8 times more Calcium, 6.4 times more Copper, 12.5 times more Iron, 11.4 times more Magnesium, 5.4 times more Manganese, 16.9 times more Phosphorus, 9.1 times more Potassium and 13.4 times more Zinc than Snacks, fruit leather, pieces.
• While 7 oz of Snacks, fruit leather, pieces contain 18.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, fruit leather, pieces contain similar levels of Selenium per seven ounces.
• 7 ounces of Snacks, fruit leather, pieces lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have more Fiber and 24.4 times more Protein than Snacks, fruit leather, pieces.
• While 7 oz of Snacks, fruit leather, pieces contain 10.7 times more Fat, 18.1 times more Saturated Fat, 1.4 times more Omega 3, 8 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, fruit leather, pieces offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein