Comparing Nutrients in 7 ounces California Red Kidney Beans VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	California Red Kidney Beans	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	22.6% 655kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	44% 7.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	54.7% 39.7g	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	52.2% 20g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, granola bar, KASHI TLC Bar, crunchy, 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	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	82% 1.06mg	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	40% 161μg	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	0% 0mg	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	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	38.7% 387mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	149% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.005% 0.2μg	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	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	271% 6.23mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B2, 4.9 times more Vitamin B9 and more Vitamin C than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Raw California Red Kidney Beans as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Raw California Red Kidney Beans have more Calcium, 1.6 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus and 2.7 times more Potassium than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 3.1 times more Manganese, 5.9 times more Selenium and 36.4 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 2.5 times more Fiber and 1.6 times more Protein than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 1.4 times more Energy, 60 times more Fat, 39.9 times more Saturated Fat, 14.8 times more Omega 3 and 69.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Carbohydrate per 7 oz.
• Both Raw California Red Kidney Beans as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.