Comparing Nutrients in 7 ounces Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Red Kidney Beans	Recommended Dietary Allowance
Energy	31.8% 921kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	94% 122g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	5.75% 4.17g	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	16% 6.15g	79.4% 30g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	60.6% 0.79mg	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	40% 161μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	9.92% 8.93mg	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	11% 1.63mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 119mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	79% 6.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	78.5% 550mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Red Kidney Beans:

• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 3.9 times more Vitamin E and 2.8 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.2 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B9 and 4.5 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Red Kidney Beans:

• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 5 times more Selenium and 20.9 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.4 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 4.2 times more Potassium and 1.7 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.4 times more Energy, 16.6 times more Fat, 82.4 times more Saturated Fat, 6.9 times more Omega 6 and 13.1 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 32.5 times more Omega 3, 4.9 times more Fiber and 2.3 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6