Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Snacks, granola bars, hard, plain

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Snacks, granola bars, hard, plain: 63.7g

Snacks, granola bars, hard, plain have 5.8 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is very high in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	42.3% 55g	31.6% 41g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	32.7% 0.39mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.83% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	7.75% 9.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	58% 4.63mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	25.2% 176mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	7.8% 289g	0.067% 2.5g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Snacks, Granola Bars, Hard, Plain Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Snacks, granola bars, hard, plain:

• 300 calories of Canned Red Kidney Beans with Liquids have 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 5.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 1.6 times more Vitamin K than Snacks, granola bars, hard, plain.
• While 300 kcal of Snacks, granola bars, hard, plain contain 18 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bars, hard, plain provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 300 calories of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Snacks, granola bars, hard, plain:

• 300 calories of Canned Red Kidney Beans with Liquids have 2.8 times more Calcium, 2.2 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 4.5 times more Potassium, 5.1 times more Sodium, 1.8 times more Zinc and 116.2 times more Water than Snacks, granola bars, hard, plain.
• While 300 kcal of Snacks, granola bars, hard, plain contain 2.5 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bars, hard, plain contain similar levels of Manganese per 300 calories.
• 300 calories of Snacks, granola bars, hard, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 4.9 times more Omega 3, 1.3 times more Carbohydrate, 4.7 times more Fiber and 3 times more Protein than Snacks, granola bars, hard, plain.
• While 300 kcal of Snacks, granola bars, hard, plain contain 9.5 times more Fat, 24.8 times more Omega 6 and 2.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snacks, granola bars, hard, plain offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 300 calories of Snacks, granola bars, hard, plain provide inadequate amounts of Omega 3