Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	5.54% 161kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	141% 45g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	36% 6.15g	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	84.3% 110g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	94% 68g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	18.3% 0.24mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	1.1% 0.99mg	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	0.26% 0.04mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	70.3% 0.63mg	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	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	NA	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snacks, granola bar, with coconut, chocolate coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Snacks, granola bar, with coconut, chocolate coated 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, granola bar, with coconut, chocolate coated:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Vitamin B9 and 2.9 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, more Vitamin B12 and 15 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bar, with coconut, chocolate coated provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Snacks, granola bar, with coconut, chocolate coated:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Sodium and 12.8 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain 1.4 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 14.9 times more Selenium and 1.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bar, with coconut, chocolate coated contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have more Omega 3 than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain 6.6 times more Energy, 89.4 times more Fat, 181.8 times more Saturated Fat, 37.3 times more Omega 6, 3.7 times more Carbohydrate, 18.5 times more Sugars and 1.4 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bar, with coconut, chocolate coated offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 7 ounces of Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3