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

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	160% 4640kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	181% 176g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	397% 127g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	93% 15.7g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	513% 667g	175% 228g	130g per day for Men 19-50 years
Sugars	380% 275g	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	81.6% 31g	195% 74g	38g per day for Men 19-50 years
Protein	175% 98g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	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	203% 810μg	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	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	60% 600mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	NA	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.1% 41g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 2.9 times more Vitamin B6, 27.3 times more Vitamin E and 1.9 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Vitamin B9 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 2.1 times more Calcium, 1.5 times more Copper, 2.2 times more Magnesium, 2 times more Phosphorus, 13.3 times more Selenium, 125.5 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Boiled Red Kidney Beans contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 3.7 times more Energy, 35.2 times more Fat, 176.3 times more Saturated Fat, 14.7 times more Omega 6, 2.9 times more Carbohydrate and 86 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 15.3 times more Omega 3 and 2.4 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6