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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Boiled Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	4.38% 127kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.64% 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	17.5% 23g	47.7% 62g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	17% 6.4g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	32.5% 130μg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	27.8% 2.22mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	19.7% 138mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	8.03% 273mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.084% 3.1g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.6 times more Vitamin B6, 10.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 1.8 times more Vitamin B1 and 2.1 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bars, hard, almond have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

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

• Boiled All Types Kidney Beans have 1.7 times more Copper, 1.5 times more Potassium and 21.6 times more Water than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 1.9 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 13.6 times more Selenium, 256 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bars, hard, almond have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.7 times more Omega 3 and 1.3 times more Fiber than Snacks, granola bars, hard, almond.
• While Snacks, granola bars, hard, almond contain 3.9 times more Energy, 51 times more Fat, 171.4 times more Saturated Fat, 33.9 times more Omega 6 and 2.7 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, granola bars, hard, almond have similar amounts of Protein per 100 g.
• Both Boiled All Types Kidney Beans as well as Snacks, granola bars, hard, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.