Comparing Nutrients in 1 pound Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	64% 1851kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.8g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	29.5% 9.45g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	48% 8.16g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	79.6% 103g	130g per day for Men 19-50 years
Sugars	183% 132g	2% 1.45g	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	50% 19g	76.4% 29g	38g per day for Men 19-50 years
Protein	33.8% 19g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.83mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	42% 0.54mg	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	19.3% 77μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	6.05% 5.44mg	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	67.4% 10mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	151% 1510mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	109% 0.98mg	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	85% 6.8mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	76.7% 322mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	85% 1.95mg	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	98% 689mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	95% 1420mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.76% 28.3g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar vs Boiled Kidney Beans:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, more Vitamin B12 and 74.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Vitamin B9, 2.4 times more Vitamin C and 3 times more Vitamin K than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar vs Boiled Kidney Beans:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 9.5 times more Calcium, 1.4 times more Copper, 1.7 times more Magnesium, 3.2 times more Manganese, 9.2 times more Selenium, 313 times more Sodium and 1.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Iron, 1.8 times more Potassium and 10.7 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 3.2 times more Energy, 16.7 times more Fat, 28.5 times more Saturated Fat, 16.6 times more Omega 6, 3.5 times more Carbohydrate and 91.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Omega 3, 1.5 times more Fiber and 2.1 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.