Comparing Nutrients in 1 kilogram Snacks, CLIF BAR, mixed flavors VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	119% 3460kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	60.6% 58.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	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	503% 654g	175% 228g	130g per day for Men 19-50 years
Sugars	436% 316g	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	195% 74g	195% 74g	38g per day for Men 19-50 years
Protein	263% 147g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	459% 5.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	442% 22mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	452% 5.88mg	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	295% 1180μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	550% 13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	980% 882mg	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	16% 2.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	368% 3680mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	269% 2.42mg	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	828% 66.2mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	933% 21.5mg	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	420% 2940mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	401% 44mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	2.97% 110g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, CLIF BAR, mixed flavors VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, CLIF BAR, mixed flavors 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 Snacks, CLIF BAR, mixed flavors vs Boiled Red Kidney Beans:

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 3.4 times more Vitamin B1, 6.5 times more Vitamin B2, 7.6 times more Vitamin B3, 10 times more Vitamin B5, 4.9 times more Vitamin B6, more Vitamin B12, 73.5 times more Vitamin C and 4.4 times more Vitamin K than Boiled Red Kidney Beans.
• Both Snacks, CLIF BAR, mixed flavors and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C
• Both Snacks, CLIF BAR, mixed flavors as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Snacks, CLIF BAR, mixed flavors vs Boiled Red Kidney Beans:

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 13.1 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 4.5 times more Manganese, 2.1 times more Phosphorus, 17.2 times more Selenium, 97.5 times more Sodium and 4.1 times more Zinc than Boiled Red Kidney Beans.
• Both Snacks, CLIF BAR, mixed flavors and Boiled Red Kidney Beans contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, CLIF BAR, mixed flavors has 2.7 times more Energy, 11.8 times more Fat, 20.4 times more Saturated Fat, 1.3 times more Omega 3, 18.3 times more Omega 6, 2.9 times more Carbohydrate, 98.8 times more Sugars and 1.7 times more Protein than Boiled Red Kidney Beans.
• Both Snacks, CLIF BAR, mixed flavors 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