Comparing Nutrients in 1 kilogram Red Kidney Beans VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Red Kidney Beans	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	116% 3370kcal	141% 4080kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	86% 83.3g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	65% 21g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	609% 792g	130g per day for Men 19-50 years
Sugars	29% 21g	402% 292g	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	400% 152g	111% 42g	38g per day for Men 19-50 years
Protein	402% 225g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	66.5% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	94% 1.22mg	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	985% 3940μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	5.56% 5mg	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	14% 2.1mg	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	83% 830mg	333% 3330mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	341% 3.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	604% 14mg	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	580% 4060mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 1 kilogram of Red Kidney Beans has 3.2 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6, 23.2 times more Vitamin B9, 9 times more Vitamin C and 2 times more Vitamin K than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 1 kg of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contains 10.6 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 1 kilogram of Red Kidney Beans has 2.3 times more Copper, 4.5 times more Iron, 1.9 times more Magnesium, 2.7 times more Phosphorus, 6.1 times more Potassium and 2.3 times more Zinc than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 1 kg of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contains 4 times more Calcium, 1.3 times more Manganese, 3.2 times more Selenium and 26.1 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.8 times more Omega 3, 3.6 times more Fiber and 5.4 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 1 kg of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contains 7.9 times more Fat, 13.5 times more Saturated Fat, 7.9 times more Omega 6, 1.3 times more Carbohydrate and 13.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6