Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Boiled Kidney Beans	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	8.7% 252kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	30.4% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	24.4% 4.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	107% 139g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	68.4% 49.6g	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	4.3% 3.1g	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	% 13.6g	g per day for Men 19-50 years
Sucrose	NA	% 24.2g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	118% 44.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	147% 1.9mg	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	64.5% 258μg	17.4% 69.5μg	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	2.65% 2.4mg	2.65% 2.4mg	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	0.4% 0.06mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	57.8% 0.52mg	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	55% 4.4mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	294% 6.76mg	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	39% 274mg	119% 831mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Formulated bar, high fiber, chewy, oats and chocolate:

• Boiled All Types Kidney Beans have 3.7 times more Vitamin B9 and 3.2 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 4.3 times more Vitamin B1, 1.6 times more Vitamin B2, 13.7 times more Vitamin B3, 8 times more Vitamin B5, 8 times more Vitamin B6 and 49 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Vitamin C per 7 oz.
• Both Boiled All Types 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 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Formulated bar, high fiber, chewy, oats and chocolate:

• Boiled All Types Kidney Beans have 2.5 times more Iron and 5.6 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 7.1 times more Calcium, 4.5 times more Magnesium, 7.9 times more Manganese, 3 times more Phosphorus, 8.1 times more Selenium, 237 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.7 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 3.1 times more Energy, 20 times more Fat, 46.5 times more Saturated Fat, 1.4 times more Omega 3, 19.3 times more Omega 6, 3.1 times more Carbohydrate, 78.1 times more Sugars and 3.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.