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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	116% 3370kcal	166% 4800kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	272% 87g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	405% 69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	500% 650g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	84.2% 32g	38g per day for Men 19-50 years
Protein	402% 225g	134% 75.2g	56g per day for Men 19-50 years

Vitamins

	Red 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	507% 6.1mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	279% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	83% 830mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	231% 1620mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	109% 12mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.5% 55.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors 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, DIPPS, all flavors:

• 1 kilogram of Red Kidney Beans has 4.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 32.8 times more Vitamin B9, 15 times more Vitamin C and 2.8 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains more Vitamin B12 and 20 times more Vitamin E than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 1.3 times more Calcium, 3.2 times more Copper, 5.8 times more Iron, 2.5 times more Magnesium, 2.5 times more Phosphorus, 5.9 times more Potassium and 2.3 times more Zinc than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 4.6 times more Selenium and 22.4 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors contain similar levels of Manganese per one kilogram.
• Both Raw Red Kidney Beans as well as Snacks, granola bar, QUAKER, DIPPS, all flavors lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.3 times more Omega 3, 4.8 times more Fiber and 3 times more Protein than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 1 kg of Snacks, granola bar, QUAKER, DIPPS, all flavors contains 1.4 times more Energy, 19.3 times more Fat, 56.4 times more Saturated Fat, 30.2 times more Omega 6 and 17.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bar, QUAKER, DIPPS, all flavors offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6