Comparing Nutrients in 500 calories Snacks, granola bar, fruit-filled, nonfat VS Boiled Kidney Beans

Weight per 500 calories

• Snacks, granola bar, fruit-filled, nonfat: 146g
• Boiled Kidney Beans: 394g

Snacks, granola bar, fruit-filled, nonfat have 2.7 times more energy per 100g than Boiled Kidney Beans. It has 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, granola bar, fruit-filled, nonfat or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	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	87.3% 113g	69% 89.8g	130g per day for Men 19-50 years
Sugars	91% 66g	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	15% 11g	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	% 6.24g	NA	g per day for Men 19-50 years
Sucrose	% 49g	NA	g per day for Men 19-50 years
Fiber	28.5% 11g	66.3% 25g	38g per day for Men 19-50 years
Protein	15.4% 8.63g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.46μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	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	115% 462μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.76% 2.5mg	5.25% 4.72mg	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	2.14% 0.32mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.44% 4.4mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	73% 5.85mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	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	25.5% 178mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	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	1.56% 23.4mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	19% 2.08mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.54% 20g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, fruit-filled, nonfat vs Boiled Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 4.9 times more Vitamin B6 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.9 times more Vitamin C and 17.4 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, fruit-filled, nonfat vs Boiled Kidney Beans:

• Snacks, granola bar, fruit-filled, nonfat have 2.8 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 31.4 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 3 times more Phosphorus, 5 times more Potassium, 1.9 times more Zinc and 13.2 times more Water than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Carbohydrate and 52.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 24.1 times more Omega 3, 2.3 times more Fiber and 4 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.