Comparing Nutrients in 14 ounces Formulated bar, high fiber, chewy, oats and chocolate VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	53.2% 1544kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	60.8% 0.97g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	48.8% 8.3g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	137% 99g	10% 7.34g	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	8.6% 6.23g	0% 0g	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	% 27.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 48.4g	% 7.34g	g per day for Men 19-50 years
Fiber	235% 89.3g	45% 17g	38g per day for Men 19-50 years
Protein	35.4% 20g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	294% 3.82mg	22.6% 0.29mg	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	34.7% 139μg	35.7% 143μg	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	5.3% 4.76mg	5.3% 4.76mg	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	39% 5.83mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	99% 992mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	44.7% 3.57mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	29% 0.67mg	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	238% 1663mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Formulated bar, high fiber, chewy, oats and chocolate vs Canned Kidney Beans:

• Formulated bar, high fiber, chewy, oats and chocolate have 5.9 times more Vitamin B1, 1.8 times more Vitamin B2, 19.2 times more Vitamin B3, 12.8 times more Vitamin B5, 13 times more Vitamin B6 and 73.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Canned All Types Kidney Beans have similar amounts of Vitamin B9 and Vitamin C per 14 oz.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Formulated bar, high fiber, chewy, oats and chocolate vs Canned Kidney Beans:

• Formulated bar, high fiber, chewy, oats and chocolate have 7.4 times more Calcium, 1.9 times more Copper, 7 times more Magnesium, 20.3 times more Manganese, 4.7 times more Phosphorus, 1.9 times more Potassium, 9.9 times more Selenium and 4.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Iron and 6.5 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Canned All Types Kidney Beans have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate have 4.6 times more Energy, 16.7 times more Fat, 24.1 times more Saturated Fat, 3 times more Omega 3, 19.7 times more Omega 6, 4.8 times more Carbohydrate, 13.5 times more Sugars, more Fructose and 5.2 times more Fiber than Canned All Types Kidney Beans.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Canned All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.