Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Boiled California Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	8.5% 246kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	24% 7.63g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	72% 52.2g	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	48.6% 18.5g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	32.4% 18g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	17.7% 0.23mg	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	36.7% 147μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	42% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	13% 131mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.57% 23μg	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	74% 5.9mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	169% 3.9mg	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% 272mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.83% 30.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Snack, Mixed Berry Bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Snack, Mixed Berry Bar:

• 7 ounces of Boiled California Red Kidney Beans have 2.6 times more Vitamin B9 than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain more Vitamin A, 2.2 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Boiled California Red Kidney Beans as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Snack, Mixed Berry Bar:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Iron than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 1.6 times more Calcium, 1.9 times more Magnesium, 6.2 times more Manganese, 2.5 times more Phosphorus, 16.5 times more Selenium, 111.8 times more Sodium and 3.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snack, Mixed Berry Bar contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snack, Mixed Berry Bar contain 3.1 times more Energy, 117 times more Fat, 274.7 times more Saturated Fat, 3.9 times more Omega 3, 96.7 times more Omega 6, 2.6 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Snack, Mixed Berry Bar offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6