Comparing Nutrients in 7 ounces Snacks, granola bars, soft, uncoated, raisin VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, raisin	Red Kidney Beans	Recommended Dietary Allowance
Energy	30.7% 889kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	59.3% 19g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.03g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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% 8.33g	79.4% 30g	38g per day for Men 19-50 years
Protein	27% 15g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, raisin	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	38.2% 0.46mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	60.6% 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	10.4% 41.7μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, raisin	Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	60.5% 4.84mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	62.4% 437mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Snacks, granola bars, soft, uncoated, raisin have more Vitamin B12 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, raisin.
• 7 ounces of Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, raisin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Snacks, granola bars, soft, uncoated, raisin have 1.2 times more Calcium, 4.9 times more Selenium and 23.5 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.5 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 3.8 times more Potassium and 2.1 times more Zinc than Snacks, granola bars, soft, uncoated, raisin.
• Both Snacks, granola bars, soft, uncoated, raisin and Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, soft, uncoated, raisin have 1.3 times more Energy, 16.8 times more Fat, 62.1 times more Saturated Fat and 13.3 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.1 times more Omega 3, 3.6 times more Fiber and 3 times more Protein than Snacks, granola bars, soft, uncoated, raisin.
• Both Snacks, granola bars, soft, uncoated, raisin and Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6