Comparing Nutrients in 1 kilogram Royal Red Kidney Beans VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Royal Red Kidney Beans	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	113% 3290kcal	151% 4380kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	357% 114g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	71.8% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 583g	555% 721g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	116% 44g	38g per day for Men 19-50 years
Protein	452% 253g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	34.7% 5.55mg	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% 3.96mg	44.6% 0.58mg	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	983% 3930μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	1.1% 1mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	131% 1310mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	290% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	1088% 87mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	655% 15mg	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	291% 2040mg	700mg per day for Men 19-50 years
Potassium	396% 13460mg	74% 2510mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	227% 125μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	229% 3440mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Snacks, granola bars, hard, chocolate chip per 1 kg

Compare the macro and micronutrient content in 1 kg of Royal Red Kidney Beans versus 1 kg of Snacks, granola bars, hard, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Royal Red Kidney Beans vs Snacks, granola bars, hard, chocolate chip:

• 1 kilogram of Royal Red Kidney Beans has 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 6.8 times more Vitamin B6, 30.2 times more Vitamin B9 and 45 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• 1 kilogram of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Royal Red Kidney Beans has 1.7 times more Calcium, 3.8 times more Copper, 2.9 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 5.4 times more Potassium and 1.4 times more Zinc than Snacks, granola bars, hard, chocolate chip.
• While 1 kg of Snacks, granola bars, hard, chocolate chip contains 1.4 times more Manganese, 3.9 times more Selenium and 26.5 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Royal Red Kidney Beans has 3 times more Omega 3, 5.7 times more Fiber and 3.5 times more Protein than Snacks, granola bars, hard, chocolate chip.
• While 1 kg of Snacks, granola bars, hard, chocolate chip contains 1.3 times more Energy, 36.2 times more Fat, 175.5 times more Saturated Fat and 12.6 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Snacks, granola bars, hard, chocolate chip offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6