Comparing Nutrients in 100 calories Canned Kidney BeansVS Snack, Mixed Berry Bar

Weight per 100 calories

Canned Kidney Beans

119g

Snack, Mixed Berry Bar

26g

Snack, Mixed Berry Bar has 4.6 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Snack, Mixed Berry Bar?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Snack, Mixed Berry Bar

14%

25%

61%

100 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Snack, Mixed Berry Bar

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g

Fat

2.83%2.75g

0.71 gvs2.75 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.52%0.17g

Saturated Fat

3.14%1g

0.17 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.1%0.098g

Omega 3

2.04%0.033g

0.098 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.74%0.13g

Omega 6

2.97%0.5g

0.13 gvs0.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.3%17.3g

Carbohydrate

12%15.4g

17.3 gvs15.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.04%2.2g

Sugars

9.48%6.87g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.2 gvs6.87 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.2g

Sucrose

2.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.5%5.1g

Fiber

5.43%2.06g

5.1 gvs2.06 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.2g

Protein

6.14%3.44g

6.2 gvs3.44 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Kidney Beansvs Snack, Mixed Berry Bar

Vitamin A

0.78%7.05μg

RAE, retinol activity equivalents

NA μgvs7.05 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

11.5%0.14mg

Vitamin B1

6.16%0.074mg

Thiamine

0.14 mgvs0.074 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.67%0.061mg

Vitamin B2

5.72%0.074mg

Riboflavin

0.061 mgvs0.074 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.06%0.49mg

Vitamin B3

1.4%0.22mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs0.22 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.3%0.16mg

Vitamin B5

5.74%0.29mg

Pantothenic acid

0.16 mgvs0.29 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.78%0.088mg

Vitamin B6

2.33%0.03mg

Pyridoxine

0.088 mgvs0.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.7%43μg

Vitamin B9

1.83%7.3μg

Folates and Folic Acid

43 μgvs7.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

5.55%0.13μg

Cobalamin

0 μgvs0.13 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.6%1.43mg

Vitamin C

0.17%0.16mg

Ascorbic acid

1.43 mgvs0.16 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0.087%0.52IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0.52 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.16%0.024mg

Vitamin E

0.5%0.076mg

Tocopherols and Tocotrienols

0.024 mgvs0.076 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.07%4.9μg

Vitamin K

0.35%0.42μg

Phytomenadione or phylloquinone

4.9 μgvs0.42 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Snack, Mixed Berry Bar

4.05%40.5mg

Calcium

2.74%27.4mg

40.5 mgvs27.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg

Copper

7.08%0.064mg

0.16 mgvs0.064 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.075%3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg

Iron

6.17%0.49mg

1.4 mgvs0.49 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.65%32mg

Magnesium

5.66%23.8mg

32 mgvs23.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.7%0.2mg

Manganese

22.3%0.51mg

0.2 mgvs0.51 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.3%107mg

Phosphorus

12.8%89.6mg

107 mgvs89.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.3%282mg

Potassium

3.42%116mg

282 mgvs116 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.95%1.07μg

Selenium

9.4%5.17μg

1.07 μgvs5.17 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.5%352mg

Sodium

7.8%117mg

352 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.98%0.55mg

Zinc

6.27%0.69mg

0.55 mgvs0.69 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g

Water

0.11%4.05g

93 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Snack, Mixed Berry Bar:

Canned All Types Kidney Beans have 1.9 times more Vitamin B1, 2.2 times more Vitamin B3, 2.9 times more Vitamin B6, 5.9 times more Vitamin B9, 9.1 times more Vitamin C and 11.7 times more Vitamin K than Snack, Mixed Berry Bar.
While Snack, Mixed Berry Bar contains 1.7 times more Vitamin B5 and more Vitamin B12 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Snack, Mixed Berry Bar have similar amounts of Vitamin B2 per 100 kcal.
Both Canned All Types Kidney Beans as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Snack, Mixed Berry Bar:

Canned All Types Kidney Beans have 1.5 times more Calcium, 2.5 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 2.4 times more Potassium, 3 times more Sodium and 22.9 times more Water than Snack, Mixed Berry Bar.
While Snack, Mixed Berry Bar contains 2.6 times more Manganese, 4.8 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Snack, Mixed Berry Bar have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned All Types Kidney Beans have 3 times more Omega 3, 2.5 times more Fiber and 1.8 times more Protein than Snack, Mixed Berry Bar.
While Snack, Mixed Berry Bar contains 3.8 times more Fat, 6 times more Saturated Fat, 4 times more Omega 6 and 3.1 times more Sugars than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Snack, Mixed Berry Bar have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Canned All Types Kidney Beans as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Kidney BeansVS California Red Kidney BeansSnack, Mixed Berry BarVS California Red Kidney BeansCanned Kidney BeansVS Snacks, potato chips, made from dried potatoes (preformed), multigrainSnack, Mixed Berry BarVS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Compare Foods

Comparing Nutrients in 100 calories Canned Kidney BeansVS Snack, Mixed Berry Bar

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Kidney Beans or Snack, Mixed Berry Bar?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: