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

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Snacks, granola bar, fruit-filled, nonfat: 29g

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 Snacks, granola bar, fruit-filled, nonfat?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	18.2% 13.2g	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	3% 2.2g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 9.8g	g per day for Men 19-50 years
Fiber	12% 4.5g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	12% 6.7g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.032% 0.29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	1.57% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	0.73% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	35.8% 0.46mg	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	23% 92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.2% 0.053μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	0.55% 0.5mg	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	0.42% 0.062mg	0.43% 0.064mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0.088% 0.88mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	7.6% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	3.5% 14.6mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	17.2% 120mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	1.9% 64.3mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	4.4% 2.43μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	0.31% 4.68mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	3.77% 0.42mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.11% 4g	3700g per day for Men 19-50 years

Red Kidney Beans VS Snacks, Granola Bar, Fruit-filled, Nonfat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Snacks, granola bar, fruit-filled, nonfat?

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

• 100 calories of Red Kidney Beans have 20.6 times more Vitamin B1, 3.1 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Snacks, granola bar, fruit-filled, nonfat.
• While 100 kcal of Snacks, granola bar, fruit-filled, nonfat contain 3.9 times more Vitamin B6 and more Vitamin B12 than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin B12
• 100 calories of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Red Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat 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 Snacks, granola bar, fruit-filled, nonfat:

• 100 calories of Red Kidney Beans have 28.1 times more Calcium, 3 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 3.4 times more Phosphorus, 6.3 times more Potassium and 2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• While 100 kcal of Snacks, granola bar, fruit-filled, nonfat contain 2.6 times more Selenium than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium and Potassium
• Both Raw Red Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Fluoride in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 19.1 times more Omega 3, 2.1 times more Fiber and 3.9 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 100 kcal of Snacks, granola bar, fruit-filled, nonfat contain 21.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in 100 calories.