Comparing Nutrients in 1 kilogram Snacks, granola bar, fruit-filled, nonfat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	118% 3420kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	597% 776g	112% 145g	130g per day for Men 19-50 years
Sugars	624% 452g	25.5% 18.5g	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	103% 74.6g	0% 0g	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	% 42.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 335g	% 18.5g	g per day for Men 19-50 years
Fiber	195% 74g	113% 43g	38g per day for Men 19-50 years
Protein	105% 59g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1223% 16mg	57% 0.74mg	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	790% 3160μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	13.3% 12mg	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	14.7% 2.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	500% 40mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	174% 1220mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	3.7% 137g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, fruit-filled, nonfat vs Canned Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 1.4 times more Vitamin B2, 21.5 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and 11 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Vitamin B1 and 3.2 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, fruit-filled, nonfat vs Canned Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 1.7 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 9.2 times more Selenium and 3.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Calcium, 18.5 times more Sodium and 5.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, fruit-filled, nonfat have 4.1 times more Energy, 3.1 times more Omega 6, 5.4 times more Carbohydrate, 24.5 times more Sugars, more Fructose and 1.7 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.