Comparing Nutrients in 100 calories Red Kidney Beans VS Snack, Mixed Berry Bar

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Snack, Mixed Berry Bar: 26g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Snack, Mixed Berry Bar?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2.83% 2.75g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12% 15.4g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	9.48% 6.87g	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	12% 4.5g	5.43% 2.06g	38g per day for Men 19-50 years
Protein	12% 6.7g	6.14% 3.44g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7.05μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.16% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	5.72% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	5.74% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	2.33% 0.03mg	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	29.2% 117μg	1.83% 7.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.55% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	0.17% 0.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.087% 0.52IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.062mg	0.5% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	2.74% 27.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	7.08% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	0.075% 3μg	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	25% 2mg	6.17% 0.49mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	5.66% 23.8mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	22.3% 0.51mg	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	17.2% 120mg	12.8% 89.6mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.42% 116mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	9.4% 5.17μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.11% 4.05g	3700g per day for Men 19-50 years

Red Kidney Beans VS Snack, Mixed Berry Bar Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Snack, Mixed Berry Bar?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Snack, Mixed Berry Bar:

• 100 calories of Red Kidney Beans have 2.4 times more Vitamin B1, 2.8 times more Vitamin B3, 3.9 times more Vitamin B6 and 16 times more Vitamin B9 than Snack, Mixed Berry Bar.
• While 100 kcal of Snack, Mixed Berry Bar contain more Vitamin B12 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snack, Mixed Berry Bar provide similar amounts of Vitamin B2 and Vitamin B5 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin B12
• 100 calories of Snack, Mixed Berry Bar have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Red Kidney Beans as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Snack, Mixed Berry Bar:

• 100 calories of Red Kidney Beans have 3.3 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 3.5 times more Potassium and 1.2 times more Zinc than Snack, Mixed Berry Bar.
• While 100 kcal of Snack, Mixed Berry Bar contain 1.6 times more Manganese, 5.4 times more Selenium and 32.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snack, Mixed Berry Bar contain similar levels of Calcium per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• Both Raw Red Kidney Beans as well as Snack, Mixed Berry Bar lack sufficient amounts of Fluoride in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 3.3 times more Omega 3, 2.2 times more Fiber and 1.9 times more Protein than Snack, Mixed Berry Bar.
• While 100 kcal of Snack, Mixed Berry Bar contain 8.7 times more Fat, 22 times more Saturated Fat, 7.5 times more Omega 6 and 11 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snack, Mixed Berry Bar offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6