Comparing Nutrients in 7 ounces Snacks, granola bars, soft, almond, confectioners coating VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	31% 903kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	42.4% 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	92% 119g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	93% 67.5g	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	22.5% 8.53g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	30.5% 17g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	8.93% 35.7μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	101% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.96μg	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	37% 2.96mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	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	54.4% 381mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, almond, confectioners coating VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, soft, almond, confectioners coating 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 bars, soft, almond, confectioners coating vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating have 5.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Snacks, granola bars, soft, almond, confectioners coating.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Boiled California Red Kidney Beans:

• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating have 2.1 times more Calcium, 2 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 5.4 times more Selenium, 121.5 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 2 times more Iron and 1.3 times more Potassium than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Boiled California Red Kidney Beans contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating have 3.7 times more Energy, 222.2 times more Fat, 404.9 times more Saturated Fat, 181.4 times more Omega 6 and 2.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.3 times more Omega 3 and 2.2 times more Fiber than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Boiled California Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6