Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Boiled Kidney Beans	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	17.4% 504kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	59% 10g	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	204% 265g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	178% 129g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	66.5% 37.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	187% 2.43mg	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	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.5% 123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	98% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	14% 139mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	249% 5.7mg	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	164% 1151mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	118% 13mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Boiled All Types Kidney Beans have 6 times more Vitamin C and 7 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 2.9 times more Vitamin B1, 10.6 times more Vitamin B2, 11.1 times more Vitamin B3, 5.1 times more Vitamin B6, more Vitamin B12, more Vitamin D and 124 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Boiled All Types Kidney Beans have 1.2 times more Potassium and 5.9 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.9 times more Calcium, 2 times more Copper, 2.5 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus, 10.3 times more Selenium, 195 times more Sodium and 3.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3 than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3.2 times more Energy, 21.9 times more Fat, 26.4 times more Saturated Fat, 23.3 times more Omega 6, 2.9 times more Carbohydrate and 101.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.