Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Snacks, granola bars, hard, plain

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Snacks, granola bars, hard, plain: 63.7g

Snacks, granola bars, hard, plain have 3.8 times more energy per unit of mass than Boiled California Red Kidney Beans, which is very high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Snacks, granola bars, hard, plain?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	45% 7.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	59.2% 22.5g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	39.4% 22g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	5.83% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	4.16% 0.054mg	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	44.8% 179μg	3.66% 14.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.23% 2.9mg	0.64% 0.57mg	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	NA	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.75% 9.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	16% 160mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	27.7% 0.25mg	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	90% 7.2mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	49.2% 1.13mg	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	47.4% 331mg	25.2% 176mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.067% 2.5g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Snacks, Granola Bars, Hard, Plain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Snacks, granola bars, hard, plain?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Snacks, granola bars, hard, plain:

• 300 calories of Boiled California Red Kidney Beans have 1.9 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B6 and 12.2 times more Vitamin B9 than Snacks, granola bars, hard, plain.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, hard, plain provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Snacks, granola bars, hard, plain:

• 300 calories of Boiled California Red Kidney Beans have 4.1 times more Calcium, 2.8 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 4.7 times more Potassium and 1.6 times more Zinc than Snacks, granola bars, hard, plain.
• While 300 kcal of Snacks, granola bars, hard, plain contain 1.5 times more Manganese, 3.6 times more Selenium and 19.4 times more Sodium than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Snacks, granola bars, hard, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 1.3 times more Carbohydrate, 6.7 times more Fiber and 3.4 times more Protein than Snacks, granola bars, hard, plain.
• While 300 kcal of Snacks, granola bars, hard, plain contain 57.9 times more Fat and 157.8 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snacks, granola bars, hard, plain offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Boiled California Red Kidney Beans as well as Snacks, granola bars, hard, plain provide inadequate amounts of Omega 3 in 300 calories.