Comparing Nutrients in 7 ounces Snacks, granola bar, fruit-filled, nonfat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23.4% 679kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	35% 45.2g	130g per day for Men 19-50 years
Sugars	124% 89.8g	0.88% 0.64g	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	20.4% 15g	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	% 8.47g	NA	g per day for Men 19-50 years
Sucrose	% 66.5g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	157% 627μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	2.65% 2.4mg	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	2.9% 0.44mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	99% 7.94mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	34.6% 242mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.73% 27g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, fruit-filled, nonfat vs Boiled Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Vitamin B2, 13.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and 7.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 6.5 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, fruit-filled, nonfat vs Boiled Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 1.8 times more Iron, 7.5 times more Selenium, 16 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, 1.8 times more Potassium and 4.9 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 2.7 times more Energy, 3.1 times more Omega 6, 3.4 times more Carbohydrate and 141.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.9 times more Omega 3 and 1.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.