Comparing Nutrients in 500 calories Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX VS California Red Kidney Beans

Weight per 500 calories

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX: 121g
• California Red Kidney Beans: 152g

Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 1.3 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 500 calories - Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.8g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	30.7% 0.49g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	69.7% 91g	130g per day for Men 19-50 years
Sugars	71.2% 51.6g	NA	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	12% 4.58g	99% 37.7g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	40.4% 364μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	46.3% 0.6mg	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	27.7% 111μg	149% 597μg	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	0.13% 0.12mg	7.58% 6.8mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.53% 9.04μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	30.3% 0.27mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.006% 0.24μg	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	131% 10.5mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	66% 1.5mg	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	29% 202mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	15% 223mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX vs California Red Kidney Beans:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have more Vitamin A, 1.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Vitamin B5, 5.4 times more Vitamin B9 and 56.6 times more Vitamin C than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX vs California Red Kidney Beans:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 2.6 times more Selenium and 13.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Calcium, 6.1 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 3 times more Phosphorus, 9.9 times more Potassium and 2.4 times more Zinc than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX and Raw California Red Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have 36.4 times more Fat, 31.7 times more Saturated Fat, 3.9 times more Omega 3 and 53.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.2 times more Fiber and 5.4 times more Protein than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.