Comparing Nutrients in 100 grams Snacks, crisped rice bar, chocolate chip VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, chocolate chip	5%	28%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, crisped rice bar, chocolate chip	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	14% 404kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.24g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	17.5% 23g	130g per day for Men 19-50 years
Sugars	NA	0.44% 0.32g	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	5.8% 2.2g	17% 6.4g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, chocolate chip	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.05mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	9.23% 0.12mg	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	35% 140μg	32.5% 130μg	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	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, crisped rice bar, chocolate chip	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.1% 21mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	24% 0.22mg	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	78.8% 6.3mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	18.7% 0.43mg	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% 134mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.7μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, crisped rice bar, chocolate chip vs Boiled Kidney Beans:

• Snacks, crisped rice bar, chocolate chip have 3.3 times more Vitamin B1, 10.3 times more Vitamin B2, 12.2 times more Vitamin B3 and 5.9 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B5 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 100 g.
• Both Snacks, crisped rice bar, chocolate chip as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, crisped rice bar, chocolate chip vs Boiled Kidney Beans:

• Snacks, crisped rice bar, chocolate chip have 1.4 times more Copper, 2.8 times more Iron, 2.3 times more Manganese, 8.8 times more Selenium and 278 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 2.4 times more Potassium and 9.6 times more Water than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, crisped rice bar, chocolate chip have 3.2 times more Energy, 27 times more Fat, 71.8 times more Saturated Fat, 31.9 times more Omega 6 and 3.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Fiber and 1.7 times more Protein than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 100 g.
• Both Snacks, crisped rice bar, chocolate chip as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.