Comparing Nutrients in 100 grams Formulated bar, high fiber, chewy, oats and chocolate VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Formulated bar, high fiber, chewy, oats and chocolate	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 389kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	46% 59.8g	130g per day for Men 19-50 years
Sugars	34.5% 25g	NA	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	2.17% 1.57g	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	% 6.86g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	59.2% 22.5g	65.5% 25g	38g per day for Men 19-50 years
Protein	8.93% 5g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, high fiber, chewy, oats and chocolate	California Red 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	57.3% 0.69mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	30.5% 0.4mg	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	8.75% 35μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	5% 4.5mg	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	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, high fiber, chewy, oats and chocolate	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	11.3% 0.9mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	43.5% 1mg	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	60% 419mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	16% 8.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	16% 237mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Formulated bar, high fiber, chewy, oats and chocolate vs California Red Kidney Beans:

• Formulated bar, high fiber, chewy, oats and chocolate have 1.3 times more Vitamin B1, 3.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B2, 11.3 times more Vitamin B9 and 3.8 times more Vitamin C than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Formulated bar, high fiber, chewy, oats and chocolate vs California Red Kidney Beans:

• Formulated bar, high fiber, chewy, oats and chocolate have 1.3 times more Calcium, 3.4 times more Manganese, 2.8 times more Selenium and 21.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Copper, 10.4 times more Iron, 3.3 times more Potassium and 1.3 times more Zinc than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Formulated bar, high fiber, chewy, oats and chocolate have 40 times more Fat, 94.4 times more Saturated Fat, 2.9 times more Omega 3 and 38.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.9 times more Protein than Formulated bar, high fiber, chewy, oats and chocolate.
• Both Formulated bar, high fiber, chewy, oats and chocolate and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Formulated bar, high fiber, chewy, oats and chocolate as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.