Comparing Nutrients in 7 ounces Red Kidney Beans VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	23% 669kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	92% 119g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	93% 67.5g	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	79.4% 30g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	80% 44.7g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	11% 0.14mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	0.44% 0.4mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	16.5% 165mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	74.3% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	0.12% 4.96μg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	80.5% 1.85mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.47% 17.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, granola bars, soft, almond, confectioners coating per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Snacks, granola bars, soft, almond, confectioners coating 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 bars, soft, almond, confectioners coating:

• 7 ounces of Red Kidney Beans have 6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 5.5 times more Vitamin B6, 21.9 times more Vitamin B9, 22.5 times more Vitamin C and 3.7 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.7 times more Vitamin B2, more Vitamin B12 and 36.2 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 bars, soft, almond, confectioners coating have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Snacks, granola bars, soft, almond, confectioners coating:

• 7 ounces of Red Kidney Beans have 2.1 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 2.1 times more Phosphorus, 4.2 times more Potassium and 2 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.6 times more Calcium, 2 times more Selenium and 40.5 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating contain similar levels of Manganese per seven ounces.
• Both Raw Red Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 25.6 times more Omega 3, 3.5 times more Fiber and 2.6 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.4 times more Energy, 18.9 times more Fat, 36.8 times more Saturated Fat, 15.9 times more Omega 6 and 16.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating 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 bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3