Comparing Nutrients in 14 ounces Red Kidney Beans VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	46% 1338kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	43% 41.8g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	47.7% 15.3g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	45% 7.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	180% 234g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	144% 104g	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	159% 60.3g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	160% 89.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	87.3% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	35.4% 0.46mg	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	391% 1564μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	84.3% 2.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.32% 7.94IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	33% 329mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	108% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	1.14% 45.6μg	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	332% 26.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	339% 7.8mg	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	230% 1611mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	143% 78.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.66% 61.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snack, Mixed Berry Bar per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Snack, Mixed Berry Bar:

• 14 ounces of Red Kidney Beans have 2.1 times more Vitamin B1, 2.5 times more Vitamin B3, 3.4 times more Vitamin B6, 14.1 times more Vitamin B9, 7.5 times more Vitamin C and 3.5 times more Vitamin K than Snack, Mixed Berry Bar.
• While 14 oz of Snack, Mixed Berry Bar contain more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• 14 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Snack, Mixed Berry Bar:

• 14 ounces of Red Kidney Beans have 2.9 times more Copper, 3.5 times more Iron, 1.5 times more Magnesium and 3 times more Potassium than Snack, Mixed Berry Bar.
• While 14 oz of Snack, Mixed Berry Bar contain 1.3 times more Calcium, 1.8 times more Manganese, 6.2 times more Selenium and 37.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snack, Mixed Berry Bar contain similar levels of Phosphorus and Zinc per 14 ounces.
• Both Raw Red Kidney Beans as well as Snack, Mixed Berry Bar lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 2.9 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Snack, Mixed Berry Bar.
• While 14 oz of Snack, Mixed Berry Bar contain 9.9 times more Fat, 25 times more Saturated Fat, 8.5 times more Omega 6 and 12.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snack, Mixed Berry Bar offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6