Comparing Nutrients in 1 kilogram Red Kidney Beans VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	116% 3370kcal	157% 4550kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	177% 56.7g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	213% 36.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	463% 601g	130g per day for Men 19-50 years
Sugars	29% 21g	469% 340g	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	113% 43g	38g per day for Men 19-50 years
Protein	402% 225g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	82.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	75.8% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	55.4% 0.72mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.3% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	2.22% 2mg	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	507% 76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	83% 830mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	374% 3.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	0.63% 25μg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	406% 9.33mg	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	274% 1920mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	128% 14mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.36% 87.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, granola bars, soft, almond, confectioners coating per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Snacks, granola bars, soft, almond, confectioners coating 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, soft, almond, confectioners coating:

• 1 kilogram of Red Kidney Beans has 6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 5.5 times more Vitamin B6, 21.9 times more Vitamin B9, 22.5 times more Vitamin C and 3.7 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 1.7 times more Vitamin B2, more Vitamin B12 and 36.2 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 bars, soft, almond, confectioners coating have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 2.1 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 2.1 times more Phosphorus, 4.2 times more Potassium and 2 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 1.6 times more Calcium, 2 times more Selenium and 40.5 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating contain similar levels of Manganese per one kilogram.
• Both Raw Red Kidney Beans as well as Snacks, granola bars, soft, almond, confectioners coating lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 25.6 times more Omega 3, 3.5 times more Fiber and 2.6 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• While 1 kg of Snacks, granola bars, soft, almond, confectioners coating contains 1.4 times more Energy, 18.9 times more Fat, 36.8 times more Saturated Fat, 15.9 times more Omega 6 and 16.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, granola bars, soft, almond, confectioners coating offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3