Comparing Nutrients in 7 ounces Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	33.3% 966kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	42.5% 13.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	89% 116g	130g per day for Men 19-50 years
Sugars	91% 65.8g	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	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	15% 5.75g	130% 49.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	31.3% 282μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	60.4% 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	27.3% 109μg	195% 780μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	91% 13.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	74.7% 0.67mg	220% 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	35.7% 2.86mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	77% 540mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut versus 7 oz of Royal 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, SWEET&SALTY NUT, peanut vs Royal Red Kidney Beans:

• 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin B12 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 7.1 times more Vitamin B9 and 15 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Royal Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Royal Red Kidney Beans:

• 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 3.1 times more Selenium and 31.8 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.3 times more Calcium, 2.9 times more Copper, 6 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 3.5 times more Potassium and 1.5 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Royal Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.5 times more Energy, 50.8 times more Fat, 105.5 times more Saturated Fat, 3.9 times more Omega 3 and 46.9 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 8.6 times more Fiber and 2.8 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6