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

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Canned Kidney Beans	Recommended Dietary Allowance
Energy	160% 4640kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	181% 176g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	397% 127g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	93% 15.7g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	112% 145g	130g per day for Men 19-50 years
Sugars	380% 275g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	113% 43g	38g per day for Men 19-50 years
Protein	175% 98g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	57% 0.74mg	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	203% 810μg	90% 360μg	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	11% 10mg	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	54.7% 8.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	60% 600mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	150% 1.35mg	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	398% 32mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	396% 2770mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.1% 41g	21% 780g	3700g per day for Men 19-50 years

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

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4.3 times more Vitamin B3, 4.7 times more Vitamin B6, 2.3 times more Vitamin B9, 41 times more Vitamin E and 3.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Canned All Types Kidney Beans have similar amounts of Vitamin C per 1 kg.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.8 times more Calcium, 2.7 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 3.1 times more Phosphorus, 1.4 times more Potassium, 17.8 times more Selenium and 3.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 19 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Canned All Types Kidney Beans have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 5.5 times more Energy, 29.3 times more Fat, 90 times more Saturated Fat, 14.8 times more Omega 6, 4.6 times more Carbohydrate, 14.9 times more Sugars and 1.9 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.5 times more Omega 3 and 1.4 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.