Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Boiled California Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	6.06% 176kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	17% 5.45g	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	16% 2.74g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	51.5% 37.3g	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	34.7% 13g	29.5% 11g	38g per day for Men 19-50 years
Protein	23% 13g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.6% 0.16mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	30% 0.72μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	9.36% 94mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.41% 16.3μg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	121% 2.8mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snack, Mixed Berry Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Snack, Mixed Berry Bar 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 Snack, Mixed Berry Bar:

• 5 ounces of Boiled California Red Kidney Beans have 2.6 times more Vitamin B9 than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain more Vitamin A, 2.2 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Boiled California Red Kidney Beans as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Snack, Mixed Berry Bar:

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Iron than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 1.6 times more Calcium, 1.9 times more Magnesium, 6.2 times more Manganese, 2.5 times more Phosphorus, 16.5 times more Selenium, 111.8 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snack, Mixed Berry Bar contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snack, Mixed Berry Bar contain 3.1 times more Energy, 117 times more Fat, 274.7 times more Saturated Fat, 3.9 times more Omega 3, 96.7 times more Omega 6, 2.6 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snack, Mixed Berry Bar offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6