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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	118% 3420kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	597% 776g	175% 228g	130g per day for Men 19-50 years
Sugars	624% 452g	4.4% 3.2g	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	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	% 42.7g	NA	g per day for Men 19-50 years
Sucrose	% 335g	NA	g per day for Men 19-50 years
Fiber	195% 74g	168% 64g	38g per day for Men 19-50 years
Protein	105% 59g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1223% 16mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.7% 137g	18% 669g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Vitamin B2, 13.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and 7.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 6.5 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Snacks, granola bar, fruit-filled, nonfat have 1.8 times more Iron, 7.5 times more Selenium, 16 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, 1.8 times more Potassium and 4.9 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, fruit-filled, nonfat have 2.7 times more Energy, 3.1 times more Omega 6, 3.4 times more Carbohydrate and 141.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.9 times more Omega 3 and 1.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.