Comparing Nutrients in 5 ounces California Red Kidney Beans VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	California Red Kidney Beans	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	16% 468kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	49% 35.4g	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	3.07% 2.23g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 17.3g	g per day for Men 19-50 years
Fiber	93% 35.3g	84% 32g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	81.3% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	105% 1.37mg	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	140% 558μg	12.4% 49.6μg	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	7.1% 6.38mg	1.9% 1.7mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	27.6% 276mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	166% 13.3mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	210% 4.83mg	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	82% 574mg	85% 594mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Formulated bar, high fiber, chewy, oats and chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Formulated bar, high fiber, chewy, oats and chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Formulated bar, high fiber, chewy, oats and chocolate:

• 5 ounces of California Red Kidney Beans have 2.4 times more Vitamin B2, 11.3 times more Vitamin B9 and 3.8 times more Vitamin C than Formulated bar, high fiber, chewy, oats and chocolate.
• While 5 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 1.3 times more Vitamin B1, 3.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• 5 ounces of Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Formulated bar, high fiber, chewy, oats and chocolate:

• 5 ounces of California Red Kidney Beans have 4.2 times more Copper, 10.4 times more Iron, 3.3 times more Potassium and 1.3 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• While 5 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 1.3 times more Calcium, 3.4 times more Manganese, 2.8 times more Selenium and 21.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Formulated bar, high fiber, chewy, oats and chocolate contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 4.9 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• While 5 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 40 times more Fat, 94.4 times more Saturated Fat, 2.9 times more Omega 3 and 38.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Formulated bar, high fiber, chewy, oats and chocolate offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6