Comparing Nutrients in 7 ounces Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	27% 780kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	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	91% 118g	35% 45.2g	130g per day for Men 19-50 years
Sugars	74.7% 54g	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	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	31% 11.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	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	107% 427μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	266% 6.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.6% 38.3mg	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	136% 20.4mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	86% 861mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.02% 0.79μg	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	129% 10.3mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	74.6% 522mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	87% 9.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Boiled Kidney Beans:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have more Vitamin A, 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 8.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 16.1 times more Vitamin C and 342.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.9 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Boiled Kidney Beans:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 12.4 times more Calcium, 3.7 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 5.5 times more Selenium, 486 times more Sodium and 4.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Potassium and 7.1 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 3.1 times more Energy, 18.5 times more Fat, 64.2 times more Saturated Fat, 11.3 times more Omega 6, 2.6 times more Carbohydrate, 85.3 times more Sugars and 2.1 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Omega 3 than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.