Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	5.54% 161kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	24% 7.63g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	90% 117g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.83% 30.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Snack, Mixed Berry Bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Snack, Mixed Berry Bar:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Vitamin K than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain more Vitamin A, 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3, 8.5 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Snack, Mixed Berry Bar provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Snack, Mixed Berry Bar:

• 7 ounces of Canned Red Kidney Beans with Liquids have 5 times more Water than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 3.6 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 6.7 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium, 18 times more Selenium, 1.7 times more Sodium and 4.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snack, Mixed Berry Bar contain 4.7 times more Energy, 29.3 times more Fat, 30.8 times more Saturated Fat, 2.5 times more Omega 3, 23.3 times more Omega 6, 4 times more Carbohydrate, 14.2 times more Sugars, 1.8 times more Fiber and 2.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6