Comparing Nutrients in 7 ounces Formulated bar, POWER BAR, chocolate VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	25% 720kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	35% 45.2g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	0.88% 0.64g	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	43.8% 31.8g	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	% 23.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	50% 28g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1333% 16mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	293% 3.8mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	404% 64.7mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	631% 31.6mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	18.3% 0.24mg	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	305% 1220μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	463% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	204% 183mg	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	110% 16.4mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	100% 1000mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	290% 23.2mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	37% 0.85mg	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	174% 1218mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	180% 19.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Formulated bar, POWER BAR, chocolate vs Boiled Kidney Beans:

• Formulated bar, POWER BAR, chocolate has 50.4 times more Vitamin B1, 33.1 times more Vitamin B2, 56.4 times more Vitamin B3, 72.3 times more Vitamin B5, 18.3 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 76.9 times more Vitamin C and 276 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Formulated bar, POWER BAR, chocolate vs Boiled Kidney Beans:

• Formulated bar, POWER BAR, chocolate has 14.4 times more Calcium, 6.6 times more Copper, 5.3 times more Iron, 5.9 times more Magnesium, 3.7 times more Manganese, 4.4 times more Phosphorus, 7.1 times more Selenium, 308 times more Sodium and 10 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.8 times more Water than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Boiled All Types Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, POWER BAR, chocolate has 2.9 times more Energy, 6.2 times more Fat, 18.1 times more Saturated Fat, 5.2 times more Omega 6, 3.1 times more Carbohydrate, 94 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.8 times more Omega 3 than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Formulated bar, POWER BAR, chocolate as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.