Comparing Nutrients in 500 calories Snacks, crisped rice bar, chocolate chip VS Boiled Kidney Beans

Weight per 500 calories

• Snacks, crisped rice bar, chocolate chip: 124g
• Boiled Kidney Beans: 394g

Snacks, crisped rice bar, chocolate chip have 3.2 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Snacks, crisped rice bar, chocolate chip or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, chocolate chip	5%	28%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, crisped rice bar, chocolate chip	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	20.3% 6.5g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	7.17% 2.72g	66.3% 25g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, chocolate chip	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.73mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	36.3% 0.47mg	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	43.3% 173μg	128% 512μg	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	0% 0mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, crisped rice bar, chocolate chip	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.6% 26mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	94% 0.85mg	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	97% 7.8mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	14% 59.4mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	53.8% 1.24mg	73.6% 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	23.7% 166mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	9.68% 1.06mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.23% 8.66g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, crisped rice bar, chocolate chip vs Boiled Kidney Beans:

• Snacks, crisped rice bar, chocolate chip have 3.3 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B5, 3 times more Vitamin B9 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Snacks, crisped rice bar, chocolate chip as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, crisped rice bar, chocolate chip vs Boiled Kidney Beans:

• Snacks, crisped rice bar, chocolate chip have 2.8 times more Selenium and 87.4 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.3 times more Calcium, 2.2 times more Copper, 2.8 times more Magnesium, 1.4 times more Manganese, 3.3 times more Phosphorus, 7.7 times more Potassium, 3.7 times more Zinc and 30.4 times more Water than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Boiled All Types Kidney Beans have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, crisped rice bar, chocolate chip have 8.5 times more Fat, 22.6 times more Saturated Fat and 10 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3, 9.3 times more Fiber and 5.4 times more Protein than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Snacks, crisped rice bar, chocolate chip as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.