Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	8.7% 252kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	36% 34.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	101% 132g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	82% 59.5g	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	38.6% 14.7g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, granola bites, mixed flavors	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	26.5% 0.32mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	22% 0.28mg	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	64.5% 258μg	16.4% 65.5μg	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	2.65% 2.4mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	33.2% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	54.5% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.015% 0.6μg	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	73% 5.83mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	145% 3.34mg	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	40.3% 282mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, granola bites, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Snacks, granola bites, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Snacks, granola bites, mixed flavors:

• 7 ounces of Boiled Red Kidney Beans have 3.9 times more Vitamin B9 than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 2.5 times more Vitamin B2, 4 times more Vitamin B3, 2 times more Vitamin B5, more Vitamin B12 and 83.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, granola bites, mixed flavors provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Boiled Red Kidney Beans as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Snacks, granola bites, mixed flavors:

• 7 ounces of Boiled Red Kidney Beans have 1.9 times more Iron and 1.4 times more Potassium than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 1.5 times more Calcium, 1.5 times more Magnesium, 3.5 times more Manganese, 1.5 times more Phosphorus, 16.7 times more Selenium, 83.5 times more Sodium and 1.8 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, granola bites, mixed flavors contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Fiber and 1.2 times more Protein than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 3.6 times more Energy, 35 times more Fat, 137.3 times more Saturated Fat, 1.3 times more Omega 3, 21.7 times more Omega 6, 2.9 times more Carbohydrate and 93.8 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6