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

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Red Kidney Beans: 89g

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

Discover which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Red 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	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.2% 0.2g	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	42% 54.6g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	2.58% 1.87g	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	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	% 3.75g	NA	g per day for Men 19-50 years
Sucrose	% 29.4g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	9.24% 5.18g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.097% 0.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.26% 2.63mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.28% 10.5g	3700g per day for Men 19-50 years

Snacks, Granola Bar, Fruit-filled, Nonfat VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Red Kidney Beans?

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

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 3.9 times more Vitamin B6 and more Vitamin B12 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 20.6 times more Vitamin B1, 3.1 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Snacks, granola bar, fruit-filled, nonfat.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 2.6 times more Selenium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 28.1 times more Calcium, 3 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 3.4 times more Phosphorus, 6.3 times more Potassium and 2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium and Potassium
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Carbohydrate and 21.2 times more Sugars than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 19.1 times more Omega 3, 2.1 times more Fiber and 3.9 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.