Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	4.28% 124kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	7.4% 2.37g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	70.5% 12g	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	49.5% 64.4g	130g per day for Men 19-50 years
Sugars	NA	39.4% 28.6g	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	24.5% 9.3g	14% 5.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	6.54% 0.085mg	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	5.75% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	1% 0.9mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	6.6% 66mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	43.6% 0.39mg	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	37.3% 2.98mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	77.3% 1.78mg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	29.5% 16μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	18.5% 2.03mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snacks, granola bars, hard, plain per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Snacks, granola bars, hard, plain 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 bars, hard, plain:

• 100 grams of Boiled California Red Kidney Beans have 1.2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Snacks, granola bars, hard, plain.
• While 100 g of Snacks, granola bars, hard, plain contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3 and 3.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Snacks, granola bars, hard, plain:

• 100 grams of Boiled California Red Kidney Beans have 1.2 times more Potassium than Snacks, granola bars, hard, plain.
• While 100 g of Snacks, granola bars, hard, plain contain 1.4 times more Copper, 2 times more Magnesium, 5.6 times more Manganese, 2 times more Phosphorus, 13.5 times more Selenium, 73.5 times more Sodium and 2.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, hard, plain contain similar levels of Calcium and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.8 times more Fiber than Snacks, granola bars, hard, plain.
• While 100 g of Snacks, granola bars, hard, plain contain 3.8 times more Energy, 220 times more Fat, 169.3 times more Saturated Fat, 1.9 times more Omega 3, 599.5 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, hard, plain offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6