Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	6.06% 176kcal	19.7% 571kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	24.5% 7.83g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	0.72% 0.52g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	34.7% 13g	16% 6.1g	38g per day for Men 19-50 years
Protein	23% 13g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	262% 3.4mg	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	26.2% 105μg	375% 1498μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	378% 9.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	29.5% 177IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	79.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	9.36% 94mg	126% 1256mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.06% 2.4μg	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	53% 4.22mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	160% 3.67mg	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	27.7% 194mg	159% 1113mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	161% 88.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	125% 13.8mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain more Vitamin A, 48.4 times more Vitamin B2, 68.7 times more Vitamin B3, 72.6 times more Vitamin B5, 23.1 times more Vitamin B6, 14.3 times more Vitamin B9, more Vitamin B12, 56.7 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 13.4 times more Calcium, 4.9 times more Copper, 4.8 times more Iron, 6.9 times more Magnesium, 8.1 times more Manganese, 5.7 times more Phosphorus, 52.1 times more Selenium, 96.5 times more Sodium and 11.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.2 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 3.3 times more Energy, 135.4 times more Fat, 394.5 times more Saturated Fat, 3.9 times more Omega 3, 129.1 times more Omega 6, 2.3 times more Carbohydrate and 2.3 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6