Comparing Nutrients in 300 calories Red Kidney Beans VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 300 calories

• Red Kidney Beans: 89g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 74.4g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Red Kidney Beans	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	33.3% 24g	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	35.6% 13.5g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	36% 20g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	35% 0.46mg	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	87.7% 351μg	23.6% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.85% 23IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	7.4% 74mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	0.004% 0.15μg	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	74.4% 5.96mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	46.6% 1.07mg	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	51.6% 361mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	7.2% 244mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.23% 8.4g	3700g per day for Men 19-50 years

Red Kidney Beans VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 300 calories of Red Kidney Beans have 1.6 times more Vitamin B1, 3.6 times more Vitamin B5 and 3.7 times more Vitamin B9 than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 300 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 2.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12 and 14.8 times more Vitamin E than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 300 calories of Red Kidney Beans have 1.5 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus and 5 times more Potassium than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 300 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3 times more Selenium and 13.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR lack sufficient amounts of Calcium
• Both Raw Red Kidney Beans as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR lack sufficient amounts of Fluoride in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 7 times more Omega 3, 2.4 times more Fiber and 2.9 times more Protein than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 300 kcal of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 8.6 times more Fat, 9.2 times more Omega 6 and 12.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide inadequate amounts of Omega 3