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

Macros Ratio

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

Macro Nutrients

	Snack, Mixed Berry Bar	Red Kidney Beans	Recommended Dietary Allowance
Energy	26.2% 760kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	24% 7.63g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	94% 122g	130g per day for Men 19-50 years
Sugars	72% 52.2g	5.75% 4.17g	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	41.3% 15.7g	79.4% 30g	38g per day for Men 19-50 years
Protein	46.6% 26g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	60.6% 0.79mg	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	14% 55.6μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	42% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.84% 0.58mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 208mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.57% 23μg	0.11% 4.37μg	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	47% 3.75mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	96% 2.2mg	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	97% 681mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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