Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Boiled Kidney Beans	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	43.8% 1270kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	148% 25g	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	448% 325g	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	197% 75g	38g per day for Men 19-50 years
Protein	155% 86.7g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	297% 2670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	471% 6.12mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	483% 11.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51.7% 310IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	248% 37.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	35% 350mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	484% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	250% 1050mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	627% 14.4mg	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	197% 1380mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	18% 669g	3.04% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Boiled All Types Kidney Beans have 6 times more Vitamin C and 7 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 2.9 times more Vitamin B1, 10.6 times more Vitamin B2, 11.1 times more Vitamin B3, 5.1 times more Vitamin B6, more Vitamin B12, more Vitamin D and 124 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Boiled All Types Kidney Beans have 1.2 times more Potassium and 5.9 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.9 times more Calcium, 2 times more Copper, 2.5 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus, 10.3 times more Selenium, 195 times more Sodium and 3.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3 than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 3.2 times more Energy, 21.9 times more Fat, 26.4 times more Saturated Fat, 23.3 times more Omega 6, 2.9 times more Carbohydrate and 101.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.