Comparing Nutrients in 7 ounces Snacks, granola bars, soft, uncoated, plain VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.3% 879kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	58.6% 9.96g	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	103% 134g	34.2% 44.5g	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	24% 9.13g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	12% 47.6μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	32.2% 0.77μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	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, plain	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 208mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	63.7% 0.57mg	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	63.5% 5.1mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	65.2% 456mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	36.8% 552mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bars, soft, uncoated, plain vs Boiled California Red Kidney Beans:

• Snacks, granola bars, soft, uncoated, plain have 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.4 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Snacks, granola bars, soft, uncoated, plain as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bars, soft, uncoated, plain vs Boiled California Red Kidney Beans:

• Snacks, granola bars, soft, uncoated, plain have 1.6 times more Calcium, 1.5 times more Magnesium, 4.8 times more Manganese, 1.7 times more Phosphorus, 13.5 times more Selenium, 69.5 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Potassium and 10.5 times more Water than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Boiled California Red Kidney Beans have similar amounts of Copper and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, soft, uncoated, plain have 3.6 times more Energy, 191.1 times more Fat, 517.9 times more Saturated Fat, 9.4 times more Omega 3, 251 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Fiber than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Boiled California Red Kidney Beans have similar amounts of Protein per 7 oz.
• Both Snacks, granola bars, soft, uncoated, plain as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.