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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23.4% 679kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	91% 119g	130g per day for Men 19-50 years
Sugars	124% 89.8g	NA	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	130% 49.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	California Red 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	25.5% 4.1mg	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	243% 3.16mg	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	157% 627μg	195% 782μg	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	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	86.3% 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	34.6% 242mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, fruit-filled, nonfat have 4 times more Vitamin B6 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.6 times more Vitamin B1, 3.1 times more Vitamin B2, 5.2 times more Vitamin B3 and 2.6 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Raw California Red Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw California Red 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 California Red Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 2.6 times more Selenium and 1.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 65 times more Calcium, 4.7 times more Copper, 2.3 times more Iron, 3.2 times more Magnesium, 3.3 times more Phosphorus, 6.8 times more Potassium and 1.8 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 6.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Omega 3, 3.4 times more Fiber and 4.1 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.