Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Boiled Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	4.38% 127kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.95% 0.33g	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	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	62.4% 45.2g	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	10.3% 7.46g	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	% 4.27g	g per day for Men 19-50 years
Sucrose	NA	% 33.5g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	2.5% 0.03mg	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	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	122% 1.6mg	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	32.5% 130μg	79% 316μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.5% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	1.9% 1.7mg	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	0.2% 0.03mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	36.8% 2.94mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	NA	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	20.3% 142mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Snacks, granola bar, fruit-filled, nonfat per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Snacks, granola bar, fruit-filled, nonfat:

• 100 grams of Boiled Red Kidney Beans have 5.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 6.5 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 13.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, granola bar, fruit-filled, nonfat provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• 100 grams of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Snacks, granola bar, fruit-filled, nonfat:

• 100 grams of Boiled Red Kidney Beans have 9.3 times more Calcium and 1.8 times more Potassium than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 1.4 times more Iron, 6.9 times more Selenium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Copper, Magnesium and Phosphorus per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 8.8 times more Omega 3 and 1.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While 100 g of Snacks, granola bar, fruit-filled, nonfat contain 2.7 times more Energy, 3.4 times more Carbohydrate and 141.4 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snacks, granola bar, fruit-filled, nonfat offer comparable quantities of Fiber per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 6 in 100 grams.