Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Canned Kidney Beans	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	29% 840kcal	148% 4290kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	38% 12g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	228% 38.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	410% 533g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	236% 171g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	300% 114g	38g per day for Men 19-50 years
Protein	93% 52.2g	332% 186g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	48.5% 0.63mg	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	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	0% 0mg	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	476% 71.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	34% 340mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	562% 5.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	146% 11.7mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	339% 7.8mg	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	387% 2710mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	122% 4150mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	195% 2930mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	145% 16mg	11mg per day for Men 19-50 years
Water	21% 780g	2.52% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Canned All Types Kidney Beans have more Vitamin C and 1.5 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 5.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.8 times more Vitamin B5 and 357 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Canned All Types Kidney Beans as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Canned All Types Kidney Beans have more Calcium and 8.4 times more Water than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 3.7 times more Copper, 2.9 times more Iron, 4 times more Magnesium, 4.6 times more Manganese, 3 times more Phosphorus, 1.8 times more Potassium, 10.1 times more Selenium and 3.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 5.1 times more Energy, 26.2 times more Fat, 8.6 times more Saturated Fat, 2.4 times more Omega 3, 36.6 times more Omega 6, 3.7 times more Carbohydrate, 9.3 times more Sugars, 2.7 times more Fiber and 3.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.