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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Boiled California Red Kidney Beans	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	42.8% 1240kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	77.3% 75g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	47% 15g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	560% 728g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	55.3% 21g	38g per day for Men 19-50 years
Protein	163% 91g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	833% 10mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	846% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	844% 135mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	50.7% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	66% 660mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	58% 1970mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	373% 41mg	11mg per day for Men 19-50 years
Water	18% 669g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Breakfast bar, corn flake crust with fruit per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Breakfast bar, corn flake crust with fruit to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has more Vitamin B5 than Breakfast bar, corn flake crust with fruit.
• While 1 kg of Breakfast bar, corn flake crust with fruit contains more Vitamin A, 7.8 times more Vitamin B1, 17.7 times more Vitamin B2, 25 times more Vitamin B3, 13.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.6 times more Calcium, 2.9 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 2.1 times more Potassium than Breakfast bar, corn flake crust with fruit.
• While 1 kg of Breakfast bar, corn flake crust with fruit contains 1.6 times more Iron, 12.5 times more Selenium, 84.3 times more Sodium and 4.8 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 4.4 times more Fiber and 2.1 times more Protein than Breakfast bar, corn flake crust with fruit.
• While 1 kg of Breakfast bar, corn flake crust with fruit contains 3 times more Energy, 83.3 times more Fat, 107.1 times more Saturated Fat, 1.8 times more Omega 3, 42.5 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6