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

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	125% 3630kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	33.2% 5.65g	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	536% 696g	175% 228g	130g per day for Men 19-50 years
Sugars	415% 301g	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	221% 160g	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	% 119g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	150% 57g	168% 64g	38g per day for Men 19-50 years
Protein	253% 142g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, 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	6717% 80.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1477% 19mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2038% 326mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3180% 159mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1692% 22mg	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	1538% 6150μg	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	504% 5040mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1589% 14.3mg	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	1463% 117mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	700% 16mg	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	877% 6140mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	106% 3620mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	905% 100mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.66% 98g	18% 669g	3700g per day for Men 19-50 years

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

• Formulated bar, POWER BAR, chocolate has 50.4 times more Vitamin B1, 33.1 times more Vitamin B2, 56.4 times more Vitamin B3, 72.3 times more Vitamin B5, 18.3 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 76.9 times more Vitamin C and 276 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Formulated bar, POWER BAR, chocolate has 14.4 times more Calcium, 6.6 times more Copper, 5.3 times more Iron, 5.9 times more Magnesium, 3.7 times more Manganese, 4.4 times more Phosphorus, 7.1 times more Selenium, 308 times more Sodium and 10 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.8 times more Water than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Formulated bar, POWER BAR, chocolate has 2.9 times more Energy, 6.2 times more Fat, 18.1 times more Saturated Fat, 5.2 times more Omega 6, 3.1 times more Carbohydrate, 94 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.8 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Formulated bar, POWER BAR, chocolate as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.