Comparing Nutrients in 7 ounces Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	28.4% 824kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.2g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	117% 85g	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	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	20% 7.54g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	66.6% 599μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.7% 0.78mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 11mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	16% 0.21mg	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	45.6% 183μg	36.7% 147μg	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	0.22% 0.2mg	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	35% 5.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.01% 0.4μg	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	216% 17.3mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	27.4% 0.63mg	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	47.6% 333mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have more Vitamin A, 5 times more Vitamin B1, 6.3 times more Vitamin B2, 10.1 times more Vitamin B3, 1.9 times more Vitamin B5, 5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 1.8 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.2 times more Phosphorus, 8.8 times more Selenium, 46.3 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Copper and 2.2 times more Potassium than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 3.3 times more Energy, 127 times more Fat, 102.5 times more Saturated Fat, 12.8 times more Omega 3, 181 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.4 times more Fiber and 1.6 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6