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

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Snack, Mixed Berry Bar	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	52.4% 1520kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	47.7% 15.3g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	45% 7.67g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	68.4% 89g	130g per day for Men 19-50 years
Sugars	144% 104g	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	82.5% 31.4g	97% 37g	38g per day for Men 19-50 years
Protein	93% 52.2g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	31.8% 0.41mg	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	27.8% 111μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.3% 2.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.32% 7.94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.67% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	41.7% 417mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	1.14% 45.6μg	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	94% 7.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	55% 1.26mg	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	194% 1361mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	143% 78.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.66% 61.6g	7.18% 266g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Snack, Mixed Berry Bar have more Vitamin A, 2.2 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.6 times more Vitamin B9 than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Snack, Mixed Berry Bar as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Snack, Mixed Berry Bar have 1.6 times more Calcium, 1.9 times more Magnesium, 6.2 times more Manganese, 2.5 times more Phosphorus, 16.5 times more Selenium, 111.8 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.6 times more Iron than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Boiled California Red Kidney Beans contain similar levels of Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snack, Mixed Berry Bar have 3.1 times more Energy, 117 times more Fat, 274.7 times more Saturated Fat, 3.9 times more Omega 3, 96.7 times more Omega 6, 2.6 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Snack, Mixed Berry Bar and Boiled California Red Kidney Beans offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6