Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Boiled Kidney Beans	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	43.8% 1270kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	77.3% 75g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	47% 15g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	560% 728g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	484% 351g	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	168% 64g	55.3% 21g	38g per day for Men 19-50 years
Protein	155% 86.7g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	676% 6080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	833% 10mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	846% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	844% 135mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1077% 14mg	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	325% 1300μg	270% 1080μg	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	13.3% 12mg	0% 0mg	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	2% 0.3mg	50.7% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	35% 350mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	111% 1mg	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	278% 22mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	NA	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	197% 1380mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	58% 1970mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	373% 41mg	11mg per day for Men 19-50 years
Water	18% 669g	3.9% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Breakfast bar, corn flake crust with fruit:

• Boiled All Types Kidney Beans have more Vitamin B5, 1.2 times more Vitamin B9 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains more Vitamin A, 6.3 times more Vitamin B1, 19 times more Vitamin B2, 23.4 times more Vitamin B3, 11.7 times more Vitamin B6, 25.3 times more Vitamin E and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Breakfast bar, corn flake crust with fruit:

• Boiled All Types Kidney Beans have 2.2 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium and 4.6 times more Water than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains 2.2 times more Iron, 13.6 times more Selenium, 337 times more Sodium and 4.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Breakfast bar, corn flake crust with fruit have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3 times more Omega 3, 3 times more Fiber and 2 times more Protein than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains 3 times more Energy, 15 times more Fat, 20.5 times more Saturated Fat, 7.9 times more Omega 6, 3.2 times more Carbohydrate and 109.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.