Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	29% 840kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	597% 776g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	624% 452g	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	0% 0g	103% 74.6g	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	% 0g	% 42.7g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 335g	g per day for Men 19-50 years
Fiber	113% 43g	195% 74g	38g per day for Men 19-50 years
Protein	93% 52.2g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	1223% 16mg	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	90% 360μg	790% 3160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	19% 17mg	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	1.33% 0.2mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	34% 340mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	260% 2.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	146% 11.7mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	129% 900mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	21% 780g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Snacks, granola bar, fruit-filled, nonfat per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Snacks, granola bar, fruit-filled, nonfat:

• 1 kilogram of Canned Kidney Beans has 3.9 times more Vitamin B1 and 3.2 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 1.4 times more Vitamin B2, 21.5 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Snacks, granola bar, fruit-filled, nonfat:

• 1 kilogram of Canned Kidney Beans has 11.3 times more Calcium, 18.5 times more Sodium and 5.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 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.
• Both Canned Kidney Beans and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 4.3 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• While 1 kg of Snacks, granola bar, fruit-filled, nonfat contains 4.1 times more Energy, 5.4 times more Carbohydrate, 24.5 times more Sugars, more Fructose and 1.7 times more Fiber than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in one kilogram.