Comparing Nutrients in 14 ounces Breakfast bar, corn flake crust with fruit VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	California Red Kidney Beans	Recommended Dietary Allowance
Energy	51.5% 1492kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 29.8g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	183% 237g	130g per day for Men 19-50 years
Sugars	192% 139g	NA	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	22% 8.33g	260% 99g	38g per day for Men 19-50 years
Protein	31% 17.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	268% 2413μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	331% 3.97mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	336% 4.37mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	335% 53.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	427% 5.56mg	121% 1.58mg	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	107% 429μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	241% 19.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	173% 3.97mg	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	58.4% 409mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	89% 1338mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.56% 57.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bar, corn flake crust with fruit VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Breakfast bar, corn flake crust with fruit versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Breakfast bar, corn flake crust with fruit vs California Red Kidney Beans:

• 14 ounces of Breakfast bar, corn flake crust with fruit have more Vitamin A, 1.9 times more Vitamin B1, 5 times more Vitamin B2, 6.6 times more Vitamin B3 and 3.5 times more Vitamin B6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain more Vitamin B5, 3.6 times more Vitamin B9 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• 14 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5 and Vitamin C
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Breakfast bar, corn flake crust with fruit as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Breakfast bar, corn flake crust with fruit vs California Red Kidney Beans:

• 14 ounces of Breakfast bar, corn flake crust with fruit have 4.7 times more Selenium, 30.6 times more Sodium and 1.6 times more Zinc than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 4.8 times more Calcium, 11 times more Copper, 1.9 times more Iron, 5.9 times more Magnesium, 3.9 times more Phosphorus and 7.6 times more Potassium than Breakfast bar, corn flake crust with fruit.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Breakfast bar, corn flake crust with fruit have 30 times more Fat, 41.7 times more Saturated Fat, 15.7 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.5 times more Omega 3, 11.9 times more Fiber and 5.5 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and California Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6