Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Boiled Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	43.8% 1270kcal	166% 4800kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	272% 87g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	405% 69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	500% 650g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	519% 376g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	84.2% 32g	38g per day for Men 19-50 years
Protein	155% 86.7g	134% 75.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	88.5% 1.15mg	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	325% 1300μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	279% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	35% 350mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7μg	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	278% 22mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	495% 11.4mg	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	197% 1380mg	231% 1620mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	109% 12mg	11mg per day for Men 19-50 years
Water	18% 669g	1.5% 55.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B1, 10.8 times more Vitamin B9, 4 times more Vitamin C and 4.2 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, more Vitamin B12 and 139.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Boiled All Types Kidney Beans have 1.9 times more Iron, 1.8 times more Potassium and 12 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.9 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese, 13.3 times more Selenium and 269 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Copper, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2 times more Fiber than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 3.8 times more Energy, 40.8 times more Fat, 119.1 times more Saturated Fat, 63.8 times more Omega 6, 2.8 times more Carbohydrate and 117.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Omega 3 and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.