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

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Snack, Mixed Berry Bar	Red Kidney Beans	Recommended Dietary Allowance
Energy	132% 3830kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	453% 588g	471% 613g	130g per day for Men 19-50 years
Sugars	363% 263g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	235% 132g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Red Kidney Beans	Recommended Dietary Allowance
Calcium	105% 1050mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	2.88% 115μg	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	853% 19.6mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.18% 118g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Snack, Mixed Berry Bar has more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.1 times more Vitamin B1, 2.5 times more Vitamin B3, 3.4 times more Vitamin B6, 14.1 times more Vitamin B9, 7.5 times more Vitamin C and 3.5 times more Vitamin K than Snack, Mixed Berry Bar.
• 1 kilogram of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Snack, Mixed Berry Bar as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Snack, Mixed Berry Bar has 1.3 times more Calcium, 1.8 times more Manganese, 6.2 times more Selenium and 37.3 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.9 times more Copper, 3.5 times more Iron, 1.5 times more Magnesium and 3 times more Potassium than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Red Kidney Beans contain similar levels of Phosphorus and Zinc per one kilogram.
• Both Snack, Mixed Berry Bar as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snack, Mixed Berry Bar has 9.9 times more Fat, 25 times more Saturated Fat, 8.5 times more Omega 6 and 12.5 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.9 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6