Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Boiled Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	43.8% 1270kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	173% 55.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	404% 525g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	233% 169g	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	5.1% 3.7g	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	% 10.5g	g per day for Men 19-50 years
Sucrose	NA	% 93g	g per day for Men 19-50 years
Fiber	168% 64g	113% 43g	38g per day for Men 19-50 years
Protein	155% 86.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	416% 3740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	2308% 30mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	2319% 371mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	3180% 159mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1846% 24mg	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	2643% 10570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2667% 64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	756% 680mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	208% 1250IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	560% 84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	340% 408μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	35% 350mg	886% 8860mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	1567% 14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.43% 17μg	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	1775% 142mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	783% 3290mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	1126% 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	197% 1380mg	1121% 7850mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	121% 4120mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1136% 625μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	257% 3860mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	884% 97mg	11mg per day for Men 19-50 years
Water	18% 669g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B1 than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains more Vitamin A, 51.7 times more Vitamin B2, 64.2 times more Vitamin B3, 72.3 times more Vitamin B5, 20 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin B12, 56.7 times more Vitamin C, more Vitamin D, 280 times more Vitamin E and 4.9 times more Vitamin K than Boiled All Types Kidney Beans.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Boiled All Types Kidney Beans have 7.1 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 25.3 times more Calcium, 6.5 times more Copper, 6.4 times more Iron, 7.8 times more Magnesium, 6 times more Manganese, 5.7 times more Phosphorus, 56.8 times more Selenium, 386 times more Sodium and 9.7 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.4 times more Omega 3 and 1.5 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 3.2 times more Energy, 24.4 times more Fat, 75.7 times more Saturated Fat, 23.9 times more Omega 6, 2.3 times more Carbohydrate, 52.8 times more Sugars and 2.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.