Comparing Nutrients in 300 calories Snacks, CLIF BAR, mixed flavorsVS Boiled Kidney Beans

Weight per 300 calories

Snacks, CLIF BAR, mixed flavors

86.7g

Boiled Kidney Beans

236g

Snacks, CLIF BAR, mixed flavors have 2.7 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Snacks, CLIF BAR, mixed flavors or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Snacks, CLIF BAR, mixed flavors

16%

14%

70%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Snacks, CLIF BAR, mixed flavorsvs Boiled Kidney Beans

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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5.26%5.1g

Fat

1.2%1.2g

5.1 gvs1.2 g

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

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4%1.28g

Saturated Fat

0.54%0.17g

1.28 gvs0.17 g

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

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12%0.19g

Omega 3

25%0.4g

0.19 gvs0.4 g

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

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10%1.7g

Omega 6

1.5%0.26g

1.7 gvs0.26 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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43.6%56.7g

Carbohydrate

41.4%54g

56.7 gvs54 g

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

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38%27.4g

Sugars

1.04%0.76g

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

27.4 gvs0.76 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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17%6.4g

Fiber

39.8%15g

6.4 gvs15 g

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

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22.8%12.8g

Protein

36.6%20.5g

12.8 gvs20.5 g

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

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Vitamins

Snacks, CLIF BAR, mixed flavorsvs Boiled Kidney Beans

0.096%0.87μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.87 μgvs0 μg

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

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40%0.48mg

Vitamin B1

31.5%0.38mg

Thiamine

0.48 mgvs0.38 mg

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

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25%0.33mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.33 mgvs0.14 mg

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

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24%3.83mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

3.83 mgvs1.37 mg

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

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38.3%1.9mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.9 mgvs0.52 mg

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

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39.2%0.51mg

Vitamin B6

22%0.28mg

Pyridoxine

0.51 mgvs0.28 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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25.6%102μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

102 μgvs307 μg

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

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47.7%1.14μg

Vitamin B12

0%0μg

Cobalamin

1.14 μgvs0 μg

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

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85%76.5mg

Vitamin C

3.15%2.83mg

Ascorbic acid

76.5 mgvs2.83 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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1.4%0.21mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.21 mgvs0.071 mg

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

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26.6%32μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

32 μgvs20 μg

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

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Minerals

Snacks, CLIF BAR, mixed flavorsvs Boiled Kidney Beans

32%319mg

Calcium

8.27%82.7mg

319 mgvs82.7 mg

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

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42.5%0.38mg

Copper

56.7%0.51mg

0.38 mgvs0.51 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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71.7%5.74mg

Iron

65.6%5.24mg

5.74 mgvs5.24 mg

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

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30.3%127mg

Magnesium

23.6%99mg

127 mgvs99 mg

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

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81%1.86mg

Manganese

44%1mg

1.86 mgvs1 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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36.4%255mg

Phosphorus

46.6%326mg

255 mgvs326 mg

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

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10.5%357mg

Potassium

28%957mg

357 mgvs957 mg

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

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32.5%18μg

Selenium

4.72%2.6μg

18 μgvs2.6 μg

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

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11.3%169mg

Sodium

0.16%2.36mg

169 mgvs2.36 mg

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

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34.8%3.82mg

Zinc

21.5%2.36mg

3.82 mgvs2.36 mg

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

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0.26%9.54g

Water

4.27%158g

9.54 gvs158 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 Snacks, CLIF BAR, mixed flavors vs Boiled Kidney Beans:

Snacks, CLIF BAR, mixed flavors have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12, 27 times more Vitamin C and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3 times more Vitamin B9 than Snacks, CLIF BAR, mixed flavors.
Both Snacks, CLIF BAR, mixed flavors as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Snacks, CLIF BAR, mixed flavors vs Boiled Kidney Beans:

Snacks, CLIF BAR, mixed flavors have 3.9 times more Calcium, 1.3 times more Magnesium, 1.8 times more Manganese, 6.9 times more Selenium, 71.6 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Copper, 1.3 times more Phosphorus, 2.7 times more Potassium and 16.6 times more Water than Snacks, CLIF BAR, mixed flavors.
Both Snacks, CLIF BAR, mixed flavors and Boiled All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, CLIF BAR, mixed flavors have 4.3 times more Fat, 7.4 times more Saturated Fat, 6.7 times more Omega 6 and 36.3 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.1 times more Omega 3, 2.4 times more Fiber and 1.6 times more Protein than Snacks, CLIF BAR, mixed flavors.
Both Snacks, CLIF BAR, mixed flavors and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Snacks, CLIF BAR, mixed flavors as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, CLIF BAR, mixed flavorsVS Snacks, granola bar, QUAKER, chewy, 90 Calorie BarBoiled Kidney BeansVS Snacks, granola bar, QUAKER, chewy, 90 Calorie BarSnacks, CLIF BAR, mixed flavorsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Snacks, CLIF BAR, mixed flavorsVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, CLIF BAR, mixed flavors or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: