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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Red Kidney Beans	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	23% 669kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	141% 45g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	84.3% 110g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	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	79.4% 30g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	80% 44.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	101% 1.2mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	16.5% 165mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	70.3% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.33% 12g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Red Kidney Beans have 4.3 times more Vitamin B1, 2.7 times more Vitamin B2, 5 times more Vitamin B3, 3.3 times more Vitamin B6, 43.8 times more Vitamin B9, 9 times more Vitamin C and 4 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain more Vitamin B12 and 1.4 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 2 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 2.5 times more Magnesium, 2.6 times more Phosphorus, 5.4 times more Potassium and 2.4 times more Zinc than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain 5.1 times more Selenium and 12.7 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have more Omega 3, 2.5 times more Fiber and 4.3 times more Protein than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain 1.6 times more Energy, 30.4 times more Fat, 147.5 times more Saturated Fat, 13.6 times more Omega 6 and 16.3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bar, with coconut, chocolate coated offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3