Comparing Nutrients in 1 pound Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Red Kidney Beans	Recommended Dietary Allowance
Energy	72.6% 2105kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	82.3% 80g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	214% 278g	130g per day for Men 19-50 years
Sugars	172% 125g	13% 9.53g	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	37% 14g	181% 69g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	139% 1.8mg	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	92% 367μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	22.7% 20.4mg	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	24.8% 3.7mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.2% 272mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	180% 14.4mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	NA	219% 5.04mg	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	179% 1256mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Red Kidney Beans:

• 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 3.9 times more Vitamin E and 2.8 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.2 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B9 and 4.5 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Red Kidney Beans:

• 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 5 times more Selenium and 20.9 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.4 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 4.2 times more Potassium and 1.7 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).

Comparison of macro-nutrients per 1 pound:

• 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) has 1.4 times more Energy, 16.6 times more Fat, 82.4 times more Saturated Fat, 6.9 times more Omega 6 and 13.1 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 32.5 times more Omega 3, 4.9 times more Fiber and 2.3 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Red Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6