Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	47% 1357kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	248% 180g	10% 7.34g	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	41% 29.6g	0% 0g	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	% 17g	% 0g	g per day for Men 19-50 years
Sucrose	% 133g	% 7.34g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	45% 17g	38g per day for Men 19-50 years
Protein	42% 23.4g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	22.6% 0.29mg	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	314% 1254μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	5.3% 4.76mg	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	5.82% 0.87mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	59.5% 0.54mg	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	198% 16mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	69% 484mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Canned Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 1.4 times more Vitamin B2, 21.5 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and 11 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Vitamin B1 and 3.2 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Canned Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 1.7 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 9.2 times more Selenium and 3.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Calcium, 18.5 times more Sodium and 5.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 4.1 times more Energy, 3.1 times more Omega 6, 5.4 times more Carbohydrate, 24.5 times more Sugars, more Fructose and 1.7 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.