Comparing Nutrients in 300 calories Boiled Kidney BeansVS Snacks, granola bars, hard, plain

Weight per 300 calories

Boiled Kidney Beans

236g

Snacks, granola bars, hard, plain

63.7g

Snacks, granola bars, hard, plain have 3.7 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Snacks, granola bars, hard, plain?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Snacks, granola bars, hard, plain

37%

55%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Snacks, granola bars, hard, plain

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.2%1.2g

Fat

13%12.6g

1.2 gvs12.6 g

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

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0.54%0.17g

Saturated Fat

4.7%1.5g

0.17 gvs1.5 g

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

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25%0.4g

Omega 3

2.4%0.038g

0.4 gvs0.038 g

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

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1.5%0.26g

Omega 6

45%7.64g

0.26 gvs7.64 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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41.4%54g

Carbohydrate

31.6%41g

54 gvs41 g

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

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1.04%0.76g

Sugars

25%18g

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

0.76 gvs18 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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39.8%15g

Fiber

8.9%3.38g

15 gvs3.38 g

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

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36.6%20.5g

Protein

11.5%6.43g

20.5 gvs6.43 g

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

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Vitamins

Boiled Kidney Beansvs Snacks, granola bars, hard, plain

0%0μg

Vitamin A

0.14%1.27μg

RAE, retinol activity equivalents

0 μgvs1.27 μg

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

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31.5%0.38mg

Vitamin B1

14%0.17mg

Thiamine

0.38 mgvs0.17 mg

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

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10.5%0.14mg

Vitamin B2

5.83%0.076mg

Riboflavin

0.14 mgvs0.076 mg

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

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8.53%1.37mg

Vitamin B3

6.3%1mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1 mg

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

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10.4%0.52mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.52 mgvs0.52 mg

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

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22%0.28mg

Vitamin B6

4.16%0.054mg

Pyridoxine

0.28 mgvs0.054 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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76.8%307μg

Vitamin B9

3.66%14.6μg

Folates and Folic Acid

307 μgvs14.6 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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3.15%2.83mg

Vitamin C

0.64%0.57mg

Ascorbic acid

2.83 mgvs0.57 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.47%0.071mg

Vitamin E

8.87%1.33mg

Tocopherols and Tocotrienols

0.071 mgvs1.33 mg

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

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16.5%20μg

Vitamin K

7.75%9.3μg

Phytomenadione or phylloquinone

20 μgvs9.3 μg

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

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Minerals

Boiled Kidney Beansvs Snacks, granola bars, hard, plain

8.27%82.7mg

Calcium

3.9%39mg

82.7 mgvs39 mg

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

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56.7%0.51mg

Copper

27.7%0.25mg

0.51 mgvs0.25 mg

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

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Fluoride

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

NA μgvsNA μg

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

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65.6%5.24mg

Iron

23.5%1.88mg

5.24 mgvs1.88 mg

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

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23.6%99mg

Magnesium

14.7%61.8mg

99 mgvs61.8 mg

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

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44%1mg

Manganese

49.2%1.13mg

1 mgvs1.13 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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46.6%326mg

Phosphorus

25.2%176mg

326 mgvs176 mg

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

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28%957mg

Potassium

6.3%214mg

957 mgvs214 mg

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

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4.72%2.6μg

Selenium

18.8%10.3μg

2.6 μgvs10.3 μg

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

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0.16%2.36mg

Sodium

12.5%187mg

2.36 mgvs187 mg

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

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21.5%2.36mg

Zinc

11.8%1.3mg

2.36 mgvs1.3 mg

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

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4.27%158g

Water

0.067%2.5g

158 gvs2.5 g

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

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Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Snacks, granola bars, hard, plain:

Boiled All Types Kidney Beans have 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 5.2 times more Vitamin B6, 21 times more Vitamin B9, 4.9 times more Vitamin C and 2.1 times more Vitamin K than Snacks, granola bars, hard, plain.
While Snacks, granola bars, hard, plain contain 18.8 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Snacks, granola bars, hard, plain have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Snacks, granola bars, hard, plain:

Boiled All Types Kidney Beans have 2.1 times more Calcium, 2 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 4.5 times more Potassium, 1.8 times more Zinc and 63.7 times more Water than Snacks, granola bars, hard, plain.
While Snacks, granola bars, hard, plain contain 4 times more Selenium and 79.3 times more Sodium than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Snacks, granola bars, hard, plain have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 10.5 times more Omega 3, 1.3 times more Carbohydrate, 4.5 times more Fiber and 3.2 times more Protein than Snacks, granola bars, hard, plain.
While Snacks, granola bars, hard, plain contain 10.7 times more Fat, 8.8 times more Saturated Fat, 29.9 times more Omega 6 and 24.1 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Snacks, granola bars, hard, plain have similar amounts of Energy per 300 kcal.
Both Boiled All Types Kidney Beans as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansSnacks, granola bars, hard, plainVS Canned Kidney BeansBoiled Kidney BeansVS Snacks, granola bars, hard, almondSnacks, granola bars, hard, plainVS Snacks, granola bars, hard, almond

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Snacks, granola bars, hard, plain

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Snacks, granola bars, hard, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: