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

Macros Ratio

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

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	12.7% 367kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	49.2% 47.8g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	54.5% 17.4g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	51.6% 8.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	205% 267g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	165% 119g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	94% 36g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	40.5% 0.53mg	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	26% 104μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.03% 3.63mg	3.02% 2.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.5% 9.07IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	13% 132mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52μg	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	71% 5.67mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	387% 8.9mg	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	68.7% 481mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	59.5% 2023mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	163% 90μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	109% 12mg	11mg per day for Men 19-50 years
Water	9.56% 354g	1.9% 70.4g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Red Kidney Beans with Liquids has 2.6 times more Vitamin K than Snack, Mixed Berry Bar.
• While 1 lb of Snack, Mixed Berry Bar contains 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 and more Vitamin B12 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snack, Mixed Berry Bar provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin B12
• 1 pound of Snack, Mixed Berry Bar have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 5 times more Water than Snack, Mixed Berry Bar.
• While 1 lb of Snack, Mixed Berry Bar contains 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 Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snack, Mixed Berry Bar contains 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 Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6