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

Weight per 500 calories

• Snacks, granola bar, fruit-filled, nonfat: 146g
• Red Kidney Beans: 148g

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

Discover which food has more nutrients per 500 calories - Snacks, granola bar, fruit-filled, nonfat or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Red 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	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	2% 0.34g	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	70% 91g	130g per day for Men 19-50 years
Sugars	91% 66g	4.3% 3.1g	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	59.3% 22.6g	38g per day for Men 19-50 years
Protein	15.4% 8.63g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Red 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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.44% 4.4mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	NA	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	19% 2.08mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.47% 17.4g	3700g per day for Men 19-50 years

Snacks, Granola Bar, Fruit-filled, Nonfat VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bar, fruit-filled, nonfat or Red Kidney Beans?

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

• 500 calories of Snacks, granola bar, fruit-filled, nonfat have 3.9 times more Vitamin B6 and more Vitamin B12 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 20.6 times more Vitamin B1, 3.1 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Snacks, granola bar, fruit-filled, nonfat.
• 500 calories of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Snacks, granola bar, fruit-filled, nonfat have 2.6 times more Selenium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 28.1 times more Calcium, 3 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 3.4 times more Phosphorus, 6.3 times more Potassium and 2 times more Zinc than Snacks, granola bar, fruit-filled, nonfat.
• 500 calories of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium and Potassium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Carbohydrate and 21.2 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 19.1 times more Omega 3, 2.1 times more Fiber and 3.9 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.