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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Boiled Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	43.8% 1270kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	175% 228g	453% 588g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	208% 79g	38g per day for Men 19-50 years
Protein	155% 86.7g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	133% 1.6mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	53.6% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	28% 280mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	490% 3430mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	131% 4460mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	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 Red Kidney Beans VS Snack, Mixed Berry Bar per 1 kg

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

• 1 kilogram of Boiled Red Kidney Beans has 4.6 times more Vitamin B9 and 5.3 times more Vitamin K than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains more Vitamin A, 1.8 times more Vitamin B1, 4.9 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of Snack, Mixed Berry Bar have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Iron than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 3.8 times more Calcium, 2 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 16.5 times more Selenium, 223.5 times more Sodium and 2.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled 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 kilogram of Boiled Red Kidney Beans has 1.3 times more Omega 3 than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 3 times more Energy, 21.1 times more Fat, 53.4 times more Saturated Fat, 18.1 times more Omega 6, 2.6 times more Carbohydrate, 82.3 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snack, Mixed Berry Bar offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6