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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	20% 576kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	243% 316g	130g per day for Men 19-50 years
Sugars	2% 1.45g	188% 136g	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	100% 72.6g	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	% 54g	g per day for Men 19-50 years
Sucrose	NA	% 2.36g	g per day for Men 19-50 years
Fiber	76.4% 29g	68% 26g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	115% 64g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	3047% 36.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	670% 8.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	924% 148mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	1442% 72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	768% 9.98mg	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	147% 590μg	697% 2790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	465% 419mg	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	0.91% 0.14mg	250% 37.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	16% 159mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	721% 6.5mg	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	126% 10mg	663% 53mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	268% 1125mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	318% 7.3mg	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	89.4% 626mg	398% 2785mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	64.3% 35.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	93% 1397mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	411% 45mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.2% 44.6g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 7.6 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Boiled All Types Kidney Beans as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 6.8 times more Water than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Boiled All Types Kidney Beans and Formulated bar, POWER BAR, chocolate have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 6.8 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 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.
• Both Boiled All Types Kidney Beans and Formulated bar, POWER BAR, chocolate have similar amounts of Fiber per 1 lb.
• Both Boiled All Types Kidney Beans as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.