Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	5.54% 161kcal	30% 869kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	33.3% 32.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	70.8% 22.6g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	14.2% 2.42g	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	110% 143g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Snacks, granola bars, hard, chocolate chip	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	17.5% 0.21mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.85% 0.12mg	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	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	0.22% 0.2mg	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, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	57.5% 0.52mg	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	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	130% 3mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snacks, granola bars, hard, 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, granola bars, hard, 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, granola bars, hard, chocolate chip:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Snacks, granola bars, hard, chocolate chip.
• While 7 oz of Snacks, granola bars, hard, chocolate chip contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.9 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bars, hard, chocolate chip provide similar amounts of Vitamin B3 per seven ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Snacks, granola bars, hard, chocolate chip:

• 7 ounces of Canned Red Kidney Beans with Liquids have 32.5 times more Water than Snacks, granola bars, hard, chocolate chip.
• While 7 oz of Snacks, granola bars, hard, chocolate chip contain 2.7 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 5.2 times more Manganese, 1.9 times more Phosphorus, 11.4 times more Selenium, 1.3 times more Sodium and 3.1 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bars, hard, chocolate chip contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bars, hard, chocolate chip contain 5.4 times more Energy, 45.3 times more Fat, 91.3 times more Saturated Fat, 14.7 times more Omega 6, 4.9 times more Carbohydrate and 1.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bars, hard, chocolate chip offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6