Comparing Nutrients in 500 calories Canned Kidney Beans VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 500 calories

• Canned Kidney Beans: 595g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 4.7 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Canned Kidney Beans	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	3.58% 0.057g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	9.15% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	58.3% 76g	130g per day for Men 19-50 years
Sugars	15% 11g	48% 34.7g	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	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	55.5% 31g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	NA	7.07% 63.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	105% 1.37mg	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	53.6% 214μg	68.4% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	27.3% 24.6mg	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	0.79% 0.12mg	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	20.2% 202mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.013% 0.51μg	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	87% 6.96mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	61.3% 1.4mg	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	76.5% 536mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	41.2% 618mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.32% 12g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Snacks, Granola Bar, KASHI GOLEAN, Crunchy, Mixed Flavors Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 500 calories of Canned Kidney Beans have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5 and 11.3 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 500 kcal of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3.1 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12, 3.4 times more Vitamin C and 109.8 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E
• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin B5 and Vitamin K
• Both Canned All Types Kidney Beans as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 500 calories of Canned Kidney Beans have 1.5 times more Magnesium, 1.6 times more Phosphorus, 3.7 times more Potassium, 2.8 times more Sodium and 38.7 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 500 kcal of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 2.7 times more Calcium, 1.3 times more Copper, 1.4 times more Manganese, 1.4 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain similar levels of Iron per 500 calories.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 8.5 times more Omega 3, 3.4 times more Fiber and 1.4 times more Protein than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 500 kcal of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3.3 times more Fat, 7.1 times more Saturated Fat and 3.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide inadequate amounts of Omega 6 in 500 calories.