Comparing Nutrients in 500 calories Red Kidney Beans VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Weight per 500 calories

• Red Kidney Beans: 148g
• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR: 124g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.73% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	55.5% 40.3g	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	59.3% 22.6g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	20.8% 11.6g	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	37% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	58.8% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	6.48% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	58.4% 0.76mg	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	146% 585μg	39.4% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	60% 1.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.4% 6.68mg	0.28% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.4% 38.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.08% 0.31mg	30.8% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	1.24% 1.5μg	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	12.3% 123mg	8.06% 80.6mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	0.006% 0.25μg	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	124% 9.93mg	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	77.7% 1.8mg	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	86% 602mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.38% 14g	3700g per day for Men 19-50 years

Red Kidney Beans VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Snacks, NUTRI-GRAIN FRUIT AND NUT BAR?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 500 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 500 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.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 500 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 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 500 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 500 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 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide inadequate amounts of Omega 3