Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	4.28% 124kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	NA	62.4% 45.2g	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	10.3% 7.46g	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	% 4.27g	g per day for Men 19-50 years
Sucrose	NA	% 33.5g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	122% 1.6mg	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	18.5% 74μg	79% 316μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.5% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	1.9% 1.7mg	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	NA	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	6.6% 66mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	37.3% 2.98mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	19.6% 137mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, granola bar, fruit-filled, nonfat per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Snacks, granola bar, fruit-filled, nonfat:

• 100 grams of Boiled California Red Kidney Beans have 4.3 times more Vitamin B1 and 1.4 times more Vitamin B3 than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 15.3 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Snacks, granola bar, fruit-filled, nonfat:

• 100 grams of Boiled California Red Kidney Beans have 22 times more Calcium, 1.2 times more Copper and 1.9 times more Potassium than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 1.3 times more Iron, 6.9 times more Selenium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Magnesium and Phosphorus per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.7 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 2.8 times more Energy and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in 100 grams.