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

Macros Ratio

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

Macro Nutrients

	Snack, Mixed Berry Bar	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	18.7% 543kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	25% 32.3g	130g per day for Men 19-50 years
Sugars	51.5% 37.3g	0.63% 0.45g	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	29.5% 11g	24% 9.07g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	13% 0.17mg	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	9.92% 39.7μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	30% 0.72μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.47% 2.83IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15% 149mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.41% 16.3μg	NA	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	33.5% 2.68mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	26.5% 0.61mg	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	69.5% 486mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.59% 22g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snack, Mixed Berry Bar vs Boiled Kidney Beans:

• Snack, Mixed Berry Bar has 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, more Vitamin B12 and 9.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.6 times more Vitamin B9, 2 times more Vitamin C and 5.3 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Snack, Mixed Berry Bar as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 5 oz.

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

• Snack, Mixed Berry Bar has 3 times more Calcium, 2.2 times more Magnesium, 4.6 times more Manganese, 2.5 times more Phosphorus, 18 times more Selenium, 447 times more Sodium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Water than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Boiled All Types Kidney Beans have similar amounts of Copper, Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snack, Mixed Berry Bar has 3 times more Energy, 21.1 times more Fat, 52.7 times more Saturated Fat, 17.9 times more Omega 6, 2.6 times more Carbohydrate, 82.3 times more Sugars, 1.2 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Omega 3 than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.