Comparing Nutrients in 1 kilogram Formulated bar, POWER BAR, chocolate VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	125% 3630kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	33.2% 5.65g	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	536% 696g	112% 145g	130g per day for Men 19-50 years
Sugars	415% 301g	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	221% 160g	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	% 119g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 18.5g	g per day for Men 19-50 years
Fiber	150% 57g	113% 43g	38g per day for Men 19-50 years
Protein	253% 142g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6717% 80.6mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1477% 19mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2038% 326mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3180% 159mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1692% 22mg	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	1538% 6150μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2333% 56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1026% 923mg	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	552% 82.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	504% 5040mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1589% 14.3mg	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	1463% 117mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	700% 16mg	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	877% 6140mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	106% 3620mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	905% 100mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	2.66% 98g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Formulated bar, POWER BAR, chocolate vs Canned Kidney Beans:

• Formulated bar, POWER BAR, chocolate has 69.5 times more Vitamin B1, 37.6 times more Vitamin B2, 79.3 times more Vitamin B3, 115.2 times more Vitamin B5, 29.7 times more Vitamin B6, 17.1 times more Vitamin B9, more Vitamin B12, 76.9 times more Vitamin C and 414 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Formulated bar, POWER BAR, chocolate vs Canned Kidney Beans:

• Formulated bar, POWER BAR, chocolate has 14.8 times more Calcium, 10.6 times more Copper, 10 times more Iron, 9.2 times more Magnesium, 9.6 times more Manganese, 6.8 times more Phosphorus, 1.5 times more Potassium, 8.7 times more Selenium and 21.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.9 times more Water than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Canned All Types Kidney Beans have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Formulated bar, POWER BAR, chocolate has 4.3 times more Energy, 5.2 times more Fat, 9.4 times more Saturated Fat, 5.3 times more Omega 6, 4.8 times more Carbohydrate, 16.3 times more Sugars, more Fructose, 1.3 times more Fiber and 2.7 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.3 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.