Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, nut and raisinVS Boiled Kidney Beans

Weight per 500 calories

Snacks, granola bars, soft, uncoated, nut and raisin

110g

Boiled Kidney Beans

394g

Snacks, granola bars, soft, uncoated, nut and raisin have 3.6 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, nut and raisin or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, soft, uncoated, nut and raisin

39%

54%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Snacks, granola bars, soft, uncoated, nut and raisinvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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23%22.5g

Fat

2.03%1.97g

22.5 gvs1.97 g

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

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33%10.5g

Saturated Fat

0.9%0.29g

10.5 gvs0.29 g

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

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11.7%0.19g

Omega 3

42%0.67g

0.19 gvs0.67 g

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

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34.7%5.9g

Omega 6

2.5%0.43g

5.9 gvs0.43 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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54%70g

Carbohydrate

69%89.8g

70 gvs89.8 g

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

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Sugars

1.74%1.26g

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

NA gvs1.26 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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16.2%6.17g

Fiber

66.3%25g

6.17 gvs25 g

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

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15.7%8.8g

Protein

61%34g

8.8 gvs34 g

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

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Vitamins

Snacks, granola bars, soft, uncoated, nut and raisinvs Boiled Kidney Beans

0.24%2.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.2 μgvs0 μg

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

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17.4%0.21mg

Vitamin B1

52.5%0.63mg

Thiamine

0.21 mgvs0.63 mg

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

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16%0.21mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.21 mgvs0.23 mg

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

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18%2.87mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

2.87 mgvs2.28 mg

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

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9.47%0.47mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.47 mgvs0.87 mg

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

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10%0.13mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.13 mgvs0.47 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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8.26%33μg

Vitamin B9

128%512μg

Folates and Folic Acid

33 μgvs512 μg

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

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11%0.26μg

Vitamin B12

0%0μg

Cobalamin

0.26 μgvs0 μg

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

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0%0mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0 mgvs4.72 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Snacks, granola bars, soft, uncoated, nut and raisinvs Boiled Kidney Beans

9.25%93mg

Calcium

13.8%138mg

93 mgvs138 mg

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

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46.5%0.42mg

Copper

94%0.85mg

0.42 mgvs0.85 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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30%2.4mg

Iron

109%8.74mg

2.4 mgvs8.74 mg

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

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24%100mg

Magnesium

39.4%165mg

100 mgvs165 mg

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

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57.5%1.32mg

Manganese

73.6%1.7mg

1.32 mgvs1.7 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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38%265mg

Phosphorus

77.6%543mg

265 mgvs543 mg

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

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12.7%432mg

Potassium

47%1594mg

432 mgvs1594 mg

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

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31%17μg

Selenium

7.87%4.33μg

17 μgvs4.33 μg

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

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18.6%280mg

Sodium

0.26%3.94mg

280 mgvs3.94 mg

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

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16%1.76mg

Zinc

35.8%3.94mg

1.76 mgvs3.94 mg

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

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0.18%6.7g

Water

7.12%264g

6.7 gvs264 g

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

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Lets compare vitamin content per 500 calories of Snacks, granola bars, soft, uncoated, nut and raisin vs Boiled Kidney Beans:

Snacks, granola bars, soft, uncoated, nut and raisin have 1.3 times more Vitamin B3 and more Vitamin B12 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3 times more Vitamin B1, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6, 15.5 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.
Both Snacks, granola bars, soft, uncoated, nut and raisin and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, soft, uncoated, nut and raisin vs Boiled Kidney Beans:

Snacks, granola bars, soft, uncoated, nut and raisin have 3.9 times more Selenium and 71.1 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 2 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium, 2.2 times more Zinc and 39.2 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.

Comparison of macro-nutrients per 500 calories:

Snacks, granola bars, soft, uncoated, nut and raisin have 11.4 times more Fat, 36.6 times more Saturated Fat and 13.9 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.6 times more Omega 3, 1.3 times more Carbohydrate, 4.1 times more Fiber and 3.9 times more Protein than Snacks, granola bars, soft, uncoated, nut and raisin.
Both Snacks, granola bars, soft, uncoated, nut and raisin and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Snacks, granola bars, soft, uncoated, nut and raisin as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, granola bars, soft, uncoated, nut and raisinVS Snack, potato chips, made from dried potatoes, plainBoiled Kidney BeansVS Snack, potato chips, made from dried potatoes, plainSnacks, granola bars, soft, uncoated, nut and raisinVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Snacks, granola bars, soft, uncoated, nut and raisinVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, granola bars, soft, uncoated, nut and raisin or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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