Comparing Nutrients in 7 ounces Canned Kidney Beans VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Canned Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	5.75% 167kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	30% 5.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	80% 104g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	46.3% 33.5g	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	0% 0g	1% 0.73g	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	% 0g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 18.4g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	73.5% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	NA	82.5% 742μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	460% 73.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	631% 31.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	366% 4.76mg	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	18% 71.4μg	524% 2098μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	529% 12.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	41.3% 248IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	311% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.084% 3.37μg	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	29% 2.32mg	352% 28mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	155% 653mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	223% 5.14mg	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	25.5% 179mg	223% 1558mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 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 7 ounces of Canned Kidney Beans vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 58.8 times more Vitamin B2, 90.3 times more Vitamin B3, 115.2 times more Vitamin B5, 32.4 times more Vitamin B6, 29.4 times more Vitamin B9, more Vitamin B12, 56.7 times more Vitamin C, more Vitamin D, 420 times more Vitamin E and 10 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for Canned Kidney Beans vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 7 ounces of Canned Kidney Beans have 8.3 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 26.1 times more Calcium, 10.4 times more Copper, 12.1 times more Iron, 12.2 times more Magnesium, 15.4 times more Manganese, 8.7 times more Phosphorus, 1.7 times more Potassium, 69.4 times more Selenium, 1.3 times more Sodium and 21.1 times more Zinc than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 4.8 times more Energy, 20.3 times more Fat, 39.2 times more Saturated Fat, 1.5 times more Omega 3, 24.4 times more Omega 6, 3.6 times more Carbohydrate, 9.1 times more Sugars and 4 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6