Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Canned Kidney Beans	Recommended Dietary Allowance
Energy	149% 4320kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	206% 200g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	175% 56g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	267% 45.4g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	478% 622g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	111% 42g	113% 43g	38g per day for Men 19-50 years
Protein	175% 98g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	82.5% 330μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	188% 4.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	80% 800mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	150% 1.35mg	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	243% 19.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	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	374% 2620mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	219% 3280mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.6% 59g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Canned Kidney Beans:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 2.4 times more Vitamin B2, 7.7 times more Vitamin B3, 3.8 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip vs Canned Kidney Beans:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 2.4 times more Calcium, 3 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 8 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium and 3.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 13.2 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Canned All Types Kidney Beans have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have 5.1 times more Energy, 33.3 times more Fat, 39.6 times more Saturated Fat, 42.8 times more Omega 6, 4.3 times more Carbohydrate and 1.9 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Omega 3 than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.