Comparing Nutrients in 100 grams Canned Kidney Beans VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Canned Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	2.9% 84kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	47.7% 62g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	3.6% 0.047mg	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	9% 36μg	3% 12μg	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	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	14% 0.13mg	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	14.6% 1.17mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	59.3% 1.37mg	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	13% 90mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	8.03% 273mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Snacks, granola bars, hard, almond:

• Canned All Types Kidney Beans have 1.6 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.4 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Snacks, granola bars, hard, almond:

• Canned All Types Kidney Beans have 25.2 times more Water than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 2.1 times more Iron, 3 times more Magnesium, 8.1 times more Manganese, 2.5 times more Phosphorus, 16.7 times more Selenium and 3.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, granola bars, hard, almond have similar amounts of Calcium, Copper, Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bars, hard, almond contain 5.9 times more Energy, 42.5 times more Fat, 88.7 times more Saturated Fat, 34.5 times more Omega 6, 4.3 times more Carbohydrate and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Snacks, granola bars, hard, almond have similar amounts of Omega 3 and Fiber per 100 g.
• Both Canned All Types Kidney Beans as well as Snacks, granola bars, hard, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.