Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Boiled California Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	42.8% 1240kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	453% 588g	130g per day for Men 19-50 years
Sugars	NA	363% 263g	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	208% 79g	38g per day for Men 19-50 years
Protein	163% 91g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	53.6% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	89.2% 1.16mg	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	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	213% 5.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	66% 660mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	271% 2.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.88% 115μg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	853% 19.6mg	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	490% 3430mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	131% 4460mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	18% 669g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snack, Mixed Berry Bar per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Snack, Mixed Berry Bar 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 Snack, Mixed Berry Bar:

• 1 kilogram of Boiled California Red Kidney Beans has 2.6 times more Vitamin B9 than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains more Vitamin A, 2.2 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Boiled California Red Kidney Beans as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Snack, Mixed Berry Bar:

• 1 kilogram of Boiled California Red Kidney Beans has 1.6 times more Iron than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 1.6 times more Calcium, 1.9 times more Magnesium, 6.2 times more Manganese, 2.5 times more Phosphorus, 16.5 times more Selenium, 111.8 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snack, Mixed Berry Bar contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snack, Mixed Berry Bar contains 3.1 times more Energy, 117 times more Fat, 274.7 times more Saturated Fat, 3.9 times more Omega 3, 96.7 times more Omega 6, 2.6 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snack, Mixed Berry Bar offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6