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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	California Red Kidney Beans	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	22.6% 655kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	58.6% 9.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	103% 134g	130g per day for Men 19-50 years
Sugars	NA	NA	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	24% 9.13g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	15.3% 0.2mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	32.2% 0.77μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	38.7% 387mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	59.5% 0.54mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	132% 3.04mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	19% 645mg	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	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Snacks, granola bars, soft, uncoated, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Snacks, granola bars, soft, uncoated, plain 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, granola bars, soft, uncoated, plain:

• 7 ounces of California Red Kidney Beans have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5, 4 times more Vitamin B6, 16.4 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• While 7 oz of Snacks, granola bars, soft, uncoated, plain contain more Vitamin B12 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Snacks, granola bars, soft, uncoated, plain:

• 7 ounces of California Red Kidney Beans have 1.9 times more Calcium, 4.1 times more Copper, 3.7 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus, 4.6 times more Potassium and 1.7 times more Zinc than Snacks, granola bars, soft, uncoated, plain.
• While 7 oz of Snacks, granola bars, soft, uncoated, plain contain 1.5 times more Manganese, 5.1 times more Selenium and 25.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 5.4 times more Fiber and 3.3 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• While 7 oz of Snacks, granola bars, soft, uncoated, plain contain 1.3 times more Energy, 68.8 times more Fat, 201.4 times more Saturated Fat, 3.6 times more Omega 3 and 93 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Snacks, granola bars, soft, uncoated, plain offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6