Comparing Nutrients in 7 ounces Snacks, granola bars, hard, plain VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, granola bars, hard, plain	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	32.2% 935kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	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	98% 128g	89% 116g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	27.7% 10.5g	130% 49.4g	38g per day for Men 19-50 years
Protein	35.8% 20g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.7% 0.52mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	11.4% 45.6μg	195% 780μg	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	2% 1.8mg	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	27.7% 4.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 121mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	86.4% 0.78mg	220% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	73% 5.85mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	153% 3.53mg	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	78.5% 550mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	39% 583mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, plain VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, hard, plain 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 bars, hard, plain vs Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, 17.1 times more Vitamin B9 and 5 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• Both Snacks, granola bars, hard, plain as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, hard, plain vs Royal Red Kidney Beans:

• 7 ounces of Snacks, granola bars, hard, plain have 1.6 times more Manganese, 5.1 times more Selenium and 22.6 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.1 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 4 times more Potassium and 1.3 times more Zinc than Snacks, granola bars, hard, plain.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, hard, plain have 1.4 times more Energy, 44 times more Fat, 36.5 times more Saturated Fat and 123.6 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.5 times more Omega 3, 4.7 times more Fiber and 2.5 times more Protein than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain 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