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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	California Red Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	114% 3300kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	181% 176g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	397% 127g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	513% 667g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	81.6% 31g	38g per day for Men 19-50 years
Protein	435% 244g	175% 98g	56g per day for Men 19-50 years

Vitamins

	California Red 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	441% 5.3mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	195% 1950mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	398% 32mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	240% 1010mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	145% 16mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of California Red Kidney Beans has 1.9 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B9 and 4.5 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both California Red Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin C
• Both Raw California Red 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 one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 3.3 times more Calcium, 3.1 times more Copper, 2.9 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 4.6 times more Potassium and 1.6 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 5 times more Selenium and 22.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 7.6 times more Omega 3, 8 times more Fiber and 2.5 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 1.4 times more Energy, 70.4 times more Fat, 352.5 times more Saturated Fat and 29.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3