Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfat VS Canned Kidney Beans

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Canned Kidney Beans: 357g

Snacks, granola bar, fruit-filled, nonfat have 4.1 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	40% 51.8g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	9.1% 6.6g	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	9.03% 6.54g	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	% 3.75g	% 0g	g per day for Men 19-50 years
Sucrose	% 29.4g	% 6.6g	g per day for Men 19-50 years
Fiber	17% 6.5g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	9.24% 5.18g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.097% 0.88μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	20.3% 0.26mg	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	69.3% 277μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.58% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.66% 1.5mg	4.76% 4.3mg	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	1.3% 0.19mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.26% 2.63mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	44% 3.5mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	15.3% 107mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.32% 12g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bar, fruit-filled, nonfat vs Canned Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 5.3 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 15.7 times more Vitamin B1, 3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.9 times more Vitamin C and 12.8 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bar, fruit-filled, nonfat vs Canned Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 2.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 46.1 times more Calcium, 2.3 times more Copper, 2.2 times more Magnesium, 3 times more Phosphorus, 4.4 times more Potassium, 75.3 times more Sodium, 1.3 times more Zinc and 23.2 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Carbohydrate, 6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17.6 times more Omega 3, 2.4 times more Fiber and 3.6 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.