Comparing Nutrients in 1 kilogram Snack, Mixed Berry Bar VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snack, Mixed Berry Bar	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	132% 3830kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	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	453% 588g	175% 228g	130g per day for Men 19-50 years
Sugars	363% 263g	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	208% 79g	195% 74g	38g per day for Men 19-50 years
Protein	235% 132g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Boiled Red Kidney Beans	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	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	70% 280μg	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	105% 1050mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	853% 19.6mg	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	490% 3430mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	4.2% 155g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Mixed Berry Bar VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snack, Mixed Berry 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 Snack, Mixed Berry Bar vs Boiled Red Kidney Beans:

• 1 kilogram of Snack, Mixed Berry Bar has more Vitamin A, 1.8 times more Vitamin B1, 4.9 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin B12 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.6 times more Vitamin B9 and 5.3 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Snack, Mixed Berry Bar have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Snack, Mixed Berry Bar as well as Boiled Red Kidney Beans 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 Boiled Red Kidney Beans:

• 1 kilogram of Snack, Mixed Berry Bar has 3.8 times more Calcium, 2 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 16.5 times more Selenium, 223.5 times more Sodium and 2.5 times more Zinc than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Iron than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Boiled Red Kidney Beans contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snack, Mixed Berry Bar has 3 times more Energy, 21.1 times more Fat, 53.4 times more Saturated Fat, 18.1 times more Omega 6, 2.6 times more Carbohydrate, 82.3 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.3 times more Omega 3 than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Boiled Red Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6