Comparing Nutrients in 7 ounces Snacks, granola bars, soft, uncoated, peanut butter VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	29% 845kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.4g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	49.3% 8.37g	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	NA	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	130% 49.4g	38g per day for Men 19-50 years
Protein	37.2% 21g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	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	37.7% 0.45mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.24mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	16% 63.5μg	195% 780μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 181mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	53% 4.23mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	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	71% 496mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, soft, uncoated, peanut butter 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, soft, uncoated, peanut butter vs Royal Red Kidney Beans:

• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 1.5 times more Vitamin B3 and more Vitamin B12 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 3.8 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin C
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, soft, uncoated, peanut butter vs Royal Red Kidney Beans:

• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 1.3 times more Manganese, 5.9 times more Selenium and 31.5 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.4 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 4.6 times more Potassium and 1.4 times more Zinc than Snacks, granola bars, soft, uncoated, peanut butter.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 1.3 times more Energy, 35.1 times more Fat, 56.2 times more Saturated Fat and 43.5 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 5.1 times more Omega 3, 5.8 times more Fiber and 2.4 times more Protein than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Royal Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Snacks, granola bars, soft, uncoated, peanut butter provide inadequate amounts of Omega 3
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6