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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Boiled Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	17% 5.45g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	25% 32.3g	64% 83.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	29.5% 11g	38g per day for Men 19-50 years
Protein	22% 12.3g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	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	0.19% 2.83mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	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 Red Kidney Beans VS Snack, Mixed Berry Bar per 5 oz

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

• 5 ounces of Boiled Red Kidney Beans have 4.6 times more Vitamin B9 and 5.3 times more Vitamin K than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain more Vitamin A, 1.8 times more Vitamin B1, 4.9 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Iron than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 3.8 times more Calcium, 2 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 16.5 times more Selenium, 223.5 times more Sodium and 2.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled 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 ounces of Boiled Red Kidney Beans have 1.3 times more Omega 3 than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 3 times more Energy, 21.1 times more Fat, 53.4 times more Saturated Fat, 18.1 times more Omega 6, 2.6 times more Carbohydrate, 82.3 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Snack, Mixed Berry Bar offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6