Comparing Nutrients in 100 grams Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.8% 487kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.86g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	26.8% 4.55g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	46% 59.8g	130g per day for Men 19-50 years
Sugars	45.7% 33g	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	7.63% 2.9g	65.5% 25g	38g per day for Men 19-50 years
Protein	16.3% 9.14g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	15.8% 142μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	30.5% 0.4mg	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	13.8% 55μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.4% 0.25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	5% 4.5mg	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	46% 6.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.75% 11.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.7% 57mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	18% 1.44mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	43.5% 1mg	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	39% 272mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs California Red Kidney Beans:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 7.2 times more Vitamin B9 and 15 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Raw California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs California Red Kidney Beans:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 3.1 times more Selenium and 37.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Calcium, 3.2 times more Copper, 6.5 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 3.8 times more Potassium and 1.4 times more Zinc than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Raw California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.5 times more Energy, 91.4 times more Fat, 190.5 times more Saturated Fat, 7 times more Omega 3 and 84.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.6 times more Fiber and 2.7 times more Protein than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.