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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	11.8% 342kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	11.4% 15g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	2.55% 1.85g	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	10.3% 7.46g	0% 0g	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	% 4.27g	% 0g	g per day for Men 19-50 years
Sucrose	% 33.5g	% 1.85g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	6.15% 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	79% 316μg	5.75% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.5% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.89% 0.8mg	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	1.47% 0.22mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	0.3% 3mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	50% 4mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	NA	12.7% 0.29mg	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	17.4% 122mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	2.1% 78g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 19.9 times more Vitamin B6, 13.7 times more Vitamin B9 and more Vitamin B12 than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 3.5 times more Vitamin B1 and 3.2 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin K
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 1.6 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 7.5 times more Selenium and 2.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 9.7 times more Calcium, 16 times more Sodium and 5.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned Red Kidney Beans with Liquids contain similar levels of Phosphorus and Potassium 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 Snacks, granola bar, fruit-filled, nonfat have 4.2 times more Energy, 5.2 times more Carbohydrate, 24.5 times more Sugars, more Fructose and 1.7 times more Fiber than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 2.7 times more Omega 3 than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned Red Kidney Beans with Liquids offer comparable quantities of Protein per 100 grams.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 100 grams.