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

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	130% 3760kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	77.3% 75g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	175% 228g	130g per day for Men 19-50 years
Sugars	484% 351g	4.4% 3.2g	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	55.3% 21g	168% 64g	38g per day for Men 19-50 years
Protein	78.6% 44g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	676% 6080μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	833% 10mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	846% 11mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	844% 135mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1077% 14mg	92% 1.2mg	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	270% 1080μg	325% 1300μg	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	0% 0mg	13.3% 12mg	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	50.7% 7.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	41% 410mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	240% 2.16mg	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	608% 48.6mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	147% 1030mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	373% 41mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.9% 145g	18% 669g	3700g per day for Men 19-50 years

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

• Breakfast bar, corn flake crust with fruit has more Vitamin A, 6.3 times more Vitamin B1, 19 times more Vitamin B2, 23.4 times more Vitamin B3, 11.7 times more Vitamin B6, 25.3 times more Vitamin E and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B5 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Breakfast bar, corn flake crust with fruit as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Breakfast bar, corn flake crust with fruit has 2.2 times more Iron, 13.6 times more Selenium, 337 times more Sodium and 4.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium and 4.6 times more Water than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Boiled All Types Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Breakfast bar, corn flake crust with fruit has 3 times more Energy, 15 times more Fat, 20.5 times more Saturated Fat, 7.9 times more Omega 6, 3.2 times more Carbohydrate and 109.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Omega 3, 3 times more Fiber and 2 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.