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

Macros Ratio

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

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	California Red Kidney Beans	Recommended Dietary Allowance
Energy	28.4% 824kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.2g	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	110% 143g	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.7% 0.78mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 11mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	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	45.6% 183μg	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	0.22% 0.2mg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	47.6% 333mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have more Vitamin A, 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B5, 4.3 times more Vitamin B9 and 45 times more Vitamin C than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 3.3 times more Selenium and 16.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium, 4.9 times more Copper, 2.5 times more Magnesium, 2.4 times more Phosphorus, 7.9 times more Potassium and 1.9 times more Zinc than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX and Raw California Red Kidney Beans have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 1.3 times more Energy, 45.7 times more Fat, 39.9 times more Saturated Fat, 4.9 times more Omega 3, 67 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.6 times more Fiber and 4.3 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.