Comparing Nutrients in 500 calories Snacks, granola bars, soft, almond, confectioners coating VS Boiled California Red Kidney Beans

Weight per 500 calories

• Snacks, granola bars, soft, almond, confectioners coating: 110g
• Boiled California Red Kidney Beans: 403g

Snacks, granola bars, soft, almond, confectioners coating have 3.7 times more energy per 100g than Boiled California Red Kidney Beans. It has very high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Snacks, granola bars, soft, almond, confectioners coating or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.23g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	69.5% 90g	130g per day for Men 19-50 years
Sugars	51.5% 37.4g	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% 4.73g	99% 37.5g	38g per day for Men 19-50 years
Protein	17% 9.45g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.61% 5.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.34% 0.11mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	32.3% 0.42mg	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	4.95% 19.8μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.4% 0.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.24% 0.22mg	5.38% 4.84mg	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	55.7% 8.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.37% 1.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 149mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	129% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.069% 2.75μg	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	20.5% 1.64mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	55.8% 1.3mg	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	30% 211mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.26% 9.6g	7.3% 270g	3700g per day for Men 19-50 years

Snacks, Granola Bars, Soft, Almond, Confectioners Coating VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bars, soft, almond, confectioners coating or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, almond, confectioners coating vs Boiled California Red Kidney Beans:

• 500 calories of Snacks, granola bars, soft, almond, confectioners coating have 1.6 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 4.6 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 5.3 times more Vitamin B6 and 15.1 times more Vitamin B9 than Snacks, granola bars, soft, almond, confectioners coating.
• 500 calories of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bars, soft, almond, confectioners coating vs Boiled California Red Kidney Beans:

• 500 calories of Snacks, granola bars, soft, almond, confectioners coating have 1.5 times more Selenium and 33.1 times more Sodium than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.8 times more Calcium, 3.1 times more Copper, 7.3 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 4.8 times more Potassium and 2.2 times more Zinc than Snacks, granola bars, soft, almond, confectioners coating.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bars, soft, almond, confectioners coating have 60.6 times more Fat, 110.3 times more Saturated Fat and 49.4 times more Omega 6 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.4 times more Carbohydrate, 7.9 times more Fiber and 3.9 times more Protein than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 in 500 calories.