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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	23% 669kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	24% 7.63g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	90% 117g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	80% 44.7g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	16.5% 165mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.83% 30.8g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Red Kidney Beans have 2.1 times more Vitamin B1, 2.5 times more Vitamin B3, 3.4 times more Vitamin B6, 14.1 times more Vitamin B9, 7.5 times more Vitamin C and 3.5 times more Vitamin K than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• 7 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 2.9 times more Copper, 3.5 times more Iron, 1.5 times more Magnesium and 3 times more Potassium than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 1.3 times more Calcium, 1.8 times more Manganese, 6.2 times more Selenium and 37.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snack, Mixed Berry Bar contain similar levels of Phosphorus and Zinc per seven ounces.
• Both Raw Red Kidney Beans as well as Snack, Mixed Berry Bar lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.9 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 9.9 times more Fat, 25 times more Saturated Fat, 8.5 times more Omega 6 and 12.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snack, Mixed Berry Bar offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6