Comparing Nutrients in 14 ounces Formulated bar, POWER BAR, chocolate VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	49.7% 1441kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.24g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 276g	69.6% 90g	130g per day for Men 19-50 years
Sugars	165% 119g	1.75% 1.27g	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	87.6% 63.5g	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	% 47.2g	NA	g per day for Men 19-50 years
Sucrose	% 2.06g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	67% 25.4g	38g per day for Men 19-50 years
Protein	100% 56g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2666% 32mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	586% 7.62mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	809% 129mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1262% 63mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	672% 8.73mg	36.6% 0.48mg	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	610% 2441μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	926% 22.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	407% 366mg	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	219% 33mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	200% 2000mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	631% 5.68mg	95% 0.86mg	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	580% 46.4mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	74.2% 1.7mg	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	348% 2437mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	81.5% 1222mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	359% 39.5mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.05% 39g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Formulated bar, POWER BAR, chocolate vs Boiled Kidney Beans:

• Formulated bar, POWER BAR, chocolate has 50.4 times more Vitamin B1, 33.1 times more Vitamin B2, 56.4 times more Vitamin B3, 72.3 times more Vitamin B5, 18.3 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 76.9 times more Vitamin C and 276 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Formulated bar, POWER BAR, chocolate vs Boiled Kidney Beans:

• Formulated bar, POWER BAR, chocolate has 14.4 times more Calcium, 6.6 times more Copper, 5.3 times more Iron, 5.9 times more Magnesium, 3.7 times more Manganese, 4.4 times more Phosphorus, 7.1 times more Selenium, 308 times more Sodium and 10 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.8 times more Water than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Boiled All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Formulated bar, POWER BAR, chocolate has 2.9 times more Energy, 6.2 times more Fat, 18.1 times more Saturated Fat, 5.2 times more Omega 6, 3.1 times more Carbohydrate, 94 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.8 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Boiled All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Formulated bar, POWER BAR, chocolate as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.