Comparing Nutrients in 500 calories Canned Kidney Beans VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Weight per 500 calories

• Canned Kidney Beans: 595g
• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar: 123g

Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 4.9 times more energy per unit of mass than Canned All Types Kidney Beans, which is very 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, QUAKER, chewy, 90 Calorie Bar?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Canned Kidney Beans	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	10.5% 10.2g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	7.98% 2.55g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	9.9% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	13% 2.2g	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	74.6% 97g	130g per day for Men 19-50 years
Sugars	15% 11g	49.3% 35.7g	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	13.5% 5.15g	38g per day for Men 19-50 years
Protein	55.5% 31g	9.13% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	NA	0.41% 3.68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.16% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	11.5% 0.15mg	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	5.2% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.53% 0.037μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	0.68% 0.61mg	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	18.2% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	2.86% 3.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	20.2% 202mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	42% 0.38mg	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	87% 6.96mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	74% 1.7mg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	8.07% 275mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	22.5% 12.4μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	25.6% 384mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.21% 7.63g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Snacks, Granola Bar, QUAKER, Chewy, 90 Calorie Bar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 500 calories of Canned Kidney Beans have 3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6, 10.3 times more Vitamin B9 and 7.1 times more Vitamin K than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 500 kcal of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 23 times more Vitamin E than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin E
• 500 calories of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• 500 calories of Canned Kidney Beans have 2.1 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 2.9 times more Phosphorus, 5.1 times more Potassium, 4.6 times more Sodium, 1.8 times more Zinc and 60.8 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 500 kcal of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 2 times more Calcium, 1.7 times more Manganese and 2.3 times more Selenium than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 3.1 times more Omega 3, 5 times more Fiber and 6.1 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While 500 kcal of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 2.9 times more Fat, 3.5 times more Omega 6 and 3.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar provide inadequate amounts of Omega 3 and Protein