Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Boiled Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	43.8% 1270kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	181% 176g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	397% 127g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	93% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	513% 667g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	380% 275g	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	81.6% 31g	38g per day for Men 19-50 years
Protein	155% 86.7g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	269% 3.5mg	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	203% 810μg	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	11% 10mg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	35% 350mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	400% 3.6mg	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	398% 32mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	240% 1010mg	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	396% 2770mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	145% 16mg	11mg per day for Men 19-50 years
Water	18% 669g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B9 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 2.9 times more Vitamin B6, 27.3 times more Vitamin E and 1.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have similar amounts of Vitamin C per 1 kg.
• Both Boiled All Types Kidney Beans as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Boiled All Types Kidney Beans have 1.2 times more Potassium and 16.3 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 1.7 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 14.5 times more Selenium, 251 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 15.5 times more Omega 3 and 2.1 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.7 times more Energy, 35.2 times more Fat, 173.8 times more Saturated Fat, 14.6 times more Omega 6, 2.9 times more Carbohydrate and 86 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.