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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Red Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	16.5% 478kcal	19.7% 571kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	24.5% 7.83g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	16% 6.1g	38g per day for Men 19-50 years
Protein	57% 32g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	327% 4.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	79.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	48% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	11.8% 118mg	126% 1256mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	159% 1113mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	161% 88.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	125% 13.8mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.36% 13.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Red Kidney Beans vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 5 ounces of Red Kidney Beans have 5.1 times more Vitamin B1 than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain more Vitamin A, 14 times more Vitamin B2, 17.6 times more Vitamin B3, 20.4 times more Vitamin B5, 6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12, 15.1 times more Vitamin C, more Vitamin D, 40 times more Vitamin E and 7.3 times more Vitamin K than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 5 ounces of Red Kidney Beans have 3.3 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 10.7 times more Calcium, 2 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 19.5 times more Selenium, 32.2 times more Sodium and 3.5 times more Zinc than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 2.9 times more Omega 3 and 3.5 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 5 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 11.5 times more Fat, 35.9 times more Saturated Fat, 11.3 times more Omega 6 and 8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6