Comparing Nutrients in 100 calories Red Kidney Beans VS Snacks, fruit leather, pieces, with vitamin C

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Snacks, fruit leather, pieces, with vitamin C: 27g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Snacks, fruit leather, pieces, with vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Red Kidney Beans	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	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% 4.5g	2.47% 0.94g	38g per day for Men 19-50 years
Protein	12% 6.7g	0.048% 0.027g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0.96% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	2.06% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	0.17% 0.027mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	6.2% 0.08mg	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	29.2% 117μg	0.94% 3.75μg	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	1.5% 1.34mg	35.7% 32mg	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	0.42% 0.062mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0.48% 4.83mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	5.1% 0.046mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	0.89% 3.75mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	17.2% 120mg	0.92% 6.43mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	1.56% 0.86μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	0.46% 0.051mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.074% 2.73g	3700g per day for Men 19-50 years

Red Kidney Beans VS Snacks, Fruit Leather, Pieces, With Vitamin C Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Snacks, fruit leather, pieces, with vitamin C?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Snacks, fruit leather, pieces, with vitamin C:

• 100 calories of Red Kidney Beans have 15.6 times more Vitamin B1, 2.4 times more Vitamin B2, 23.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 31.1 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While 100 kcal of Snacks, fruit leather, pieces, with vitamin C contain 24.1 times more Vitamin C than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 100 calories of Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Raw Red Kidney Beans as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Snacks, fruit leather, pieces, with vitamin C:

• 100 calories of Red Kidney Beans have 5.1 times more Calcium, 4.5 times more Copper, 9.9 times more Iron, 10.9 times more Magnesium, 18.7 times more Phosphorus, 9.2 times more Potassium and 16.3 times more Zinc than Snacks, fruit leather, pieces, with vitamin C.
• While 100 kcal of Snacks, fruit leather, pieces, with vitamin C contain 23.9 times more Sodium than Raw Red Kidney Beans.
• 100 calories of Snacks, fruit leather, pieces, with vitamin C lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Red Kidney Beans as well as Snacks, fruit leather, pieces, with vitamin C lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 36 times more Omega 3, 4.8 times more Fiber and 249.4 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While 100 kcal of Snacks, fruit leather, pieces, with vitamin C contain 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, fruit leather, pieces, with vitamin C offer comparable quantities of Energy per 100 calories.
• 100 calories of Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Snacks, fruit leather, pieces, with vitamin C provide inadequate amounts of Omega 6 in 100 calories.