Comparing Nutrients in 7 ounces California Red Kidney Beans VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	22.6% 655kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	140% 23.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	78.2% 56.7g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, granola bars, hard, plain	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	87.5% 1.05mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	13% 0.17mg	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	11.4% 45.6μg	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	2% 1.8mg	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	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	38.7% 387mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	86.4% 0.78mg	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	73% 5.85mg	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	153% 3.53mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.21% 7.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Snacks, granola bars, hard, plain:

• Raw California Red Kidney Beans have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, 17.1 times more Vitamin B9 and 5 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Raw California Red Kidney Beans and Snacks, granola bars, hard, plain have similar amounts of Vitamin B5 per 7 oz.
• Both Raw California Red Kidney Beans as well as Snacks, granola bars, hard, plain 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 bars, hard, plain:

• Raw California Red Kidney Beans have 3.2 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 4.4 times more Potassium and 1.3 times more Zinc than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 1.8 times more Manganese, 5.1 times more Selenium and 26.7 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.4 times more Omega 3, 4.7 times more Fiber and 2.4 times more Protein than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 1.4 times more Energy, 79.2 times more Fat, 65.8 times more Saturated Fat and 222 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Snacks, granola bars, hard, plain have similar amounts of Carbohydrate per 7 oz.
• Both Raw California Red Kidney Beans as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.