Comparing Nutrients in 1 kilogram Snack, Mixed Berry Bar VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Snack, Mixed Berry Bar	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	132% 3830kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	453% 588g	114% 148g	130g per day for Men 19-50 years
Sugars	363% 263g	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	208% 79g	113% 43g	38g per day for Men 19-50 years
Protein	235% 132g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	61.5% 0.8mg	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	70% 280μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	213% 5.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	8.9% 8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.33% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	105% 1050mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	163% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	2.88% 115μg	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	236% 19mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	853% 19.6mg	127% 2.9mg	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	490% 3430mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Mixed Berry Bar VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Snack, Mixed Berry Bar versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snack, Mixed Berry Bar vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Snack, Mixed Berry Bar has more Vitamin A, 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3, 8.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin B12 than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.6 times more Vitamin K than Snack, Mixed Berry Bar.
• 1 kilogram of Snack, Mixed Berry Bar have insufficient amounts of Vitamin K
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin B12
• Both Snack, Mixed Berry Bar as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Snack, Mixed Berry Bar vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Snack, Mixed Berry Bar has 3.6 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 6.7 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium, 18 times more Selenium, 1.7 times more Sodium and 4.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 5 times more Water than Snack, Mixed Berry Bar.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snack, Mixed Berry Bar has 4.7 times more Energy, 29.3 times more Fat, 30.8 times more Saturated Fat, 2.5 times more Omega 3, 23.3 times more Omega 6, 4 times more Carbohydrate, 14.2 times more Sugars, 1.8 times more Fiber and 2.5 times more Protein than Canned Red Kidney Beans with Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6