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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Boiled Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	17.4% 504kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	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	69.6% 90g	160% 208g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	NA	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	NA	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 36.8g	g per day for Men 19-50 years
Fiber	67% 25.4g	45% 17g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	147% 82.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	165% 1484μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	916% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	920% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	1262% 63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	14% 139mg	352% 3516mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	110% 8.8mg	704% 56.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	311% 1306mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	78.2% 548mg	445% 3116mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	102% 1532mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	351% 38.6mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1% 37.2g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B1 than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains more Vitamin A, 51.7 times more Vitamin B2, 64.2 times more Vitamin B3, 72.3 times more Vitamin B5, 20 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin B12, 56.7 times more Vitamin C, more Vitamin D, 280 times more Vitamin E and 4.9 times more Vitamin K than Boiled All Types Kidney Beans.

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

• Boiled All Types Kidney Beans have 7.1 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 25.3 times more Calcium, 6.5 times more Copper, 6.4 times more Iron, 7.8 times more Magnesium, 6 times more Manganese, 5.7 times more Phosphorus, 56.8 times more Selenium, 386 times more Sodium and 9.7 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Omega 3 and 1.5 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 3.2 times more Energy, 24.4 times more Fat, 75.7 times more Saturated Fat, 23.9 times more Omega 6, 2.3 times more Carbohydrate, 52.8 times more Sugars and 2.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.