Comparing Nutrients in 500 calories Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar): 108g
• Canned Red Kidney Beans with Liquids: 617g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 5.7 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has very high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Breakfast bars, oats, sugar, raisins, coconut (include granola bar) or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	9.98% 1.7g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	70.4% 92g	130g per day for Men 19-50 years
Sugars	41% 29.7g	15.8% 11.4g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	8.8% 3.34g	70% 26.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.96% 8.62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.1% 0.12mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	38% 0.49mg	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	22% 87.3μg	35.5% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.2% 1.08mg	5.5% 4.94mg	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	5.9% 0.88mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	101% 0.91mg	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	43% 3.43mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	78% 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	42.6% 298mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	13% 481g	3700g per day for Men 19-50 years

Breakfast Bars, Oats, Sugar, Raisins, Coconut (include Granola Bar) VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Breakfast bars, oats, sugar, raisins, coconut (include granola bar) or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Canned Red Kidney Beans with Liquids:

• 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.5 times more Vitamin K than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin B2
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Canned Red Kidney Beans with Liquids:

• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 2.5 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.8 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Phosphorus, 4.6 times more Potassium, 5.8 times more Sodium, 2.2 times more Zinc and 108.9 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 8.5 times more Fat, 17.7 times more Saturated Fat and 2.6 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 26.6 times more Omega 3, 1.3 times more Carbohydrate, 7.9 times more Fiber and 3.1 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3 and Fiber
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.