Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	43.8% 1270kcal	136% 3930kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	146% 47g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	72% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	458% 596g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	377% 273g	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	195% 74g	155% 59g	38g per day for Men 19-50 years
Protein	155% 86.7g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	825% 10.7mg	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	538% 2150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1342% 32.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	214% 193mg	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	2% 0.3mg	685% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	28% 280mg	434% 4340mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	368% 29.4mg	650% 52mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	482% 11mg	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	203% 1420mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	439% 48.3mg	11mg per day for Men 19-50 years
Water	18% 669g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 kilogram of Boiled Red Kidney Beans has 4.9 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains more Vitamin A, 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 8.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 16.1 times more Vitamin C and 342.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E
• 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 kilogram of Boiled Red Kidney Beans has 1.3 times more Potassium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 15.5 times more Calcium, 3.3 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 5.1 times more Selenium, 243 times more Sodium and 4.5 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 3.7 times more Omega 3 and 1.3 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 3.1 times more Energy, 18.5 times more Fat, 65.1 times more Saturated Fat, 11.4 times more Omega 6, 2.6 times more Carbohydrate, 85.3 times more Sugars and 2.1 times more Protein than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6