Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Snacks, crisped rice bar, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	5.54% 161kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	32.5% 10.4g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	40.3% 6.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	111% 145g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	87.6% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	87.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	108% 1.4mg	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	11.4% 45.6μg	69.5% 278μg	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	1.76% 1.6mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	68.4% 0.62mg	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	31% 2.5mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	86% 2mg	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	30% 210mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snacks, crisped rice bar, chocolate chip per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Snacks, crisped rice bar, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Snacks, crisped rice bar, chocolate chip:

• 7 ounces of Canned Red Kidney Beans with Liquids have more Vitamin B5 than Snacks, crisped rice bar, chocolate chip.
• While 7 oz of Snacks, crisped rice bar, chocolate chip contain 5 times more Vitamin B1, 9 times more Vitamin B2, 14.3 times more Vitamin B3, 8.8 times more Vitamin B6 and 6.1 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Snacks, crisped rice bar, chocolate chip:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Calcium, 1.5 times more Potassium and 11.1 times more Water than Snacks, crisped rice bar, chocolate chip.
• While 7 oz of Snacks, crisped rice bar, chocolate chip contain 2.1 times more Copper, 5 times more Iron, 1.6 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 8.8 times more Selenium and 1.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, crisped rice bar, chocolate chip contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2 times more Fiber than Snacks, crisped rice bar, chocolate chip.
• While 7 oz of Snacks, crisped rice bar, chocolate chip contain 5 times more Energy, 37.5 times more Fat, 41.9 times more Saturated Fat, 3.9 times more Omega 3, 41.6 times more Omega 6 and 4.9 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, crisped rice bar, chocolate chip offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6