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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Snack, Mixed Berry Bar	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	27.8% 111μg	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 14 oz of Snack, Mixed Berry Bar versus 14 oz of 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 Red Kidney Beans:

• 14 ounces of Snack, Mixed Berry Bar have more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 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.
• 14 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Snack, Mixed Berry Bar as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

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