Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Formulated bar, POWER BAR, chocolate

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Formulated bar, POWER BAR, chocolate: 138g

Formulated bar, POWER BAR, chocolate has 2.9 times more energy per unit of mass than Boiled California Red Kidney Beans, which is high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Formulated bar, POWER BAR, chocolate?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	5.7% 1.8g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2.15% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	4.58% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	73.8% 96g	130g per day for Men 19-50 years
Sugars	NA	57% 41.4g	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	30.4% 22g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	99% 37.5g	20.7% 7.85g	38g per day for Men 19-50 years
Protein	65.7% 37g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	43.3% 0.52mg	925% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	438% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	233% 3.03mg	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	74.6% 298μg	212% 847μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	321% 7.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.38% 4.84mg	141% 127mg	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	NA	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.26% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	26.6% 266mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	219% 1.97mg	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	150% 12mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	81.3% 342mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	96% 2.2mg	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	79% 552mg	121% 846mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.37% 13.5g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Formulated Bar, POWER BAR, Chocolate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Formulated bar, POWER BAR, chocolate?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Formulated bar, POWER BAR, chocolate:

• 500 kcal of Formulated bar, POWER BAR, chocolate contain 21.3 times more Vitamin B1, 10.6 times more Vitamin B2, 20.6 times more Vitamin B3, 24.8 times more Vitamin B5, 7.2 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12 and 26.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C
• Both Boiled California Red Kidney Beans as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Formulated bar, POWER BAR, chocolate:

• 500 calories of Boiled California Red Kidney Beans have 3.4 times more Potassium than Formulated bar, POWER BAR, chocolate.
• While 500 kcal of Formulated bar, POWER BAR, chocolate contain 2.6 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Selenium, 26.3 times more Sodium and 4 times more Zinc than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 4.8 times more Fiber and 1.9 times more Protein than Formulated bar, POWER BAR, chocolate.
• Both Boiled California Red Kidney Beans and Formulated bar, POWER BAR, chocolate offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled California Red Kidney Beans as well as Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.