Comparing Nutrients in 14 ounces Canned Kidney Beans VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Canned Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	11.5% 333kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	60.3% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	160% 208g	130g per day for Men 19-50 years
Sugars	10% 7.34g	93% 67g	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	0% 0g	2.03% 1.47g	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	% 0g	% 4.17g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 36.8g	g per day for Men 19-50 years
Fiber	45% 17g	45% 17g	38g per day for Men 19-50 years
Protein	37% 20.7g	147% 82.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	NA	165% 1484μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	916% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	920% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1262% 63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	733% 9.53mg	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	35.7% 143μg	1049% 4195μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	300% 270mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	82.7% 496IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	13.5% 135mg	352% 3516mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	622% 5.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	58% 4.64mg	704% 56.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	311% 1306mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	447% 10.3mg	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	51% 357mg	445% 3116mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	102% 1532mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	351% 38.6mg	11mg per day for Men 19-50 years
Water	8.37% 310g	1% 37.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 58.8 times more Vitamin B2, 90.3 times more Vitamin B3, 115.2 times more Vitamin B5, 32.4 times more Vitamin B6, 29.4 times more Vitamin B9, more Vitamin B12, 56.7 times more Vitamin C, more Vitamin D, 420 times more Vitamin E and 10 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Canned All Types Kidney Beans have 8.3 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 26.1 times more Calcium, 10.4 times more Copper, 12.1 times more Iron, 12.2 times more Magnesium, 15.4 times more Manganese, 8.7 times more Phosphorus, 1.7 times more Potassium, 69.4 times more Selenium, 1.3 times more Sodium and 21.1 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 4.8 times more Energy, 20.3 times more Fat, 39.2 times more Saturated Fat, 1.5 times more Omega 3, 24.4 times more Omega 6, 3.6 times more Carbohydrate, 9.1 times more Sugars and 4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Fiber per 14 oz.
• Both Canned All Types Kidney Beans as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.