Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Canned Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	29% 840kcal	171% 4950kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	391% 125g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	215% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	477% 620g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	126% 48g	38g per day for Men 19-50 years
Protein	93% 52.2g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, granola bars, hard, almond	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	233% 2.8mg	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	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	36% 0.47mg	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	30% 120μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	34% 340mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	146% 11.7mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	593% 13.7mg	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	326% 2280mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	80.3% 2730mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	144% 16mg	11mg per day for Men 19-50 years
Water	21% 780g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Snacks, granola bars, hard, almond per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Snacks, granola bars, hard, almond 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 bars, hard, almond:

• 1 kilogram of Canned Kidney Beans has 1.6 times more Vitamin B6 and 3 times more Vitamin B9 than Snacks, granola bars, hard, almond.
• While 1 kg of Snacks, granola bars, hard, almond contains 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.4 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Snacks, granola bars, hard, almond:

• 1 kilogram of Canned Kidney Beans has 25.2 times more Water than Snacks, granola bars, hard, almond.
• While 1 kg of Snacks, granola bars, hard, almond contains 2.1 times more Iron, 3 times more Magnesium, 8.1 times more Manganese, 2.5 times more Phosphorus, 16.7 times more Selenium and 3.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, granola bars, hard, almond contain similar levels of Calcium, Copper, Potassium and Sodium per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bars, hard, almond contains 5.9 times more Energy, 42.5 times more Fat, 88.7 times more Saturated Fat, 34.5 times more Omega 6, 4.3 times more Carbohydrate and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, granola bars, hard, almond offer comparable quantities of Omega 3 and Fiber per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6