Comparing Nutrients in 1 kilogram Formulated bar, high fiber, chewy, oats and chocolate VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	134% 3890kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	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	537% 698g	175% 228g	130g per day for Men 19-50 years
Sugars	345% 250g	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	21.7% 15.7g	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	% 68.6g	NA	g per day for Men 19-50 years
Sucrose	% 122g	NA	g per day for Men 19-50 years
Fiber	592% 225g	168% 64g	38g per day for Men 19-50 years
Protein	89.3% 50g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	573% 6.88mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	494% 79mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	352% 17.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	741% 9.63mg	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	87.5% 350μg	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	13.3% 12mg	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	98% 14.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	250% 2500mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	113% 9mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	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	599% 4190mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.25% 120g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Formulated bar, high fiber, chewy, oats and chocolate vs Boiled Kidney Beans:

• Formulated bar, high fiber, chewy, oats and chocolate have 4.3 times more Vitamin B1, 1.6 times more Vitamin B2, 13.7 times more Vitamin B3, 8 times more Vitamin B5, 8 times more Vitamin B6 and 49 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Vitamin B9 and 3.2 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 1 kg.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Formulated bar, high fiber, chewy, oats and chocolate vs Boiled Kidney Beans:

• Formulated bar, high fiber, chewy, oats and chocolate have 7.1 times more Calcium, 1.2 times more Copper, 4.5 times more Magnesium, 7.9 times more Manganese, 3 times more Phosphorus, 8.1 times more Selenium, 237 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Iron and 5.6 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Formulated bar, high fiber, chewy, oats and chocolate have 3.1 times more Energy, 20 times more Fat, 46.5 times more Saturated Fat, 1.4 times more Omega 3, 19.3 times more Omega 6, 3.1 times more Carbohydrate, 78.1 times more Sugars and 3.5 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.