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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Red Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	116% 3370kcal	171% 4950kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	391% 125g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	477% 620g	130g per day for Men 19-50 years
Sugars	29% 21g	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	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	126% 48g	38g per day for Men 19-50 years
Protein	402% 225g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	83% 830mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	141% 1.27mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	326% 2280mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	80.3% 2730mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	144% 16mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.84% 31g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Red Kidney Beans has 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5, 8.4 times more Vitamin B6, 32.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• 1 kilogram of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 2.6 times more Calcium, 5.5 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 5 times more Potassium and 1.8 times more Zinc than Snacks, granola bars, hard, almond.
• While 1 kg of Snacks, granola bars, hard, almond contains 4.7 times more Selenium and 21.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, hard, almond contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 3.6 times more Omega 3, 3.2 times more Fiber and 2.9 times more Protein than Snacks, granola bars, hard, almond.
• While 1 kg of Snacks, granola bars, hard, almond contains 1.5 times more Energy, 24.1 times more Fat, 81.2 times more Saturated Fat and 16.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, hard, almond offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6