Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Candies, fruit snacks, with high vitamin C

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Candies, fruit snacks, with high vitamin C	0%	0%	100%

Macro Nutrients

	Boiled Kidney Beans	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Energy	17.4% 504kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0% 0g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	269% 349g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	373% 271g	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	67% 25.4g	0% 0g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	0.2% 0.032mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	0.31% 0.004mg	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	129% 516μg	0.99% 3.97μg	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	5.3% 4.76mg	602% 541mg	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	0.79% 0.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	110% 8.8mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	2.4% 0.056mg	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	78.2% 548mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	0.93% 31.8mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Candies, fruit snacks, with high vitamin C:

• Boiled All Types Kidney Beans have 6.4 times more Vitamin B1, 7.3 times more Vitamin B2, 72.3 times more Vitamin B3, 36.7 times more Vitamin B5, 120 times more Vitamin B6, 130 times more Vitamin B9 and more Vitamin K than Candies, fruit snacks, with high vitamin C.
• While Candies, fruit snacks, with high vitamin C contain 113.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Candies, fruit snacks, with high vitamin C have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Candies, fruit snacks, with high vitamin C:

• Boiled All Types Kidney Beans have more Calcium, 14.4 times more Copper, more Iron, 42 times more Magnesium, 30.7 times more Manganese, 46 times more Phosphorus, 50.6 times more Potassium, 5.3 times more Zinc and 5.7 times more Water than Candies, fruit snacks, with high vitamin C.
• While Candies, fruit snacks, with high vitamin C contain 23 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Candies, fruit snacks, with high vitamin C have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have more Omega 3, more Fiber and 108.4 times more Protein than Candies, fruit snacks, with high vitamin C.
• While Candies, fruit snacks, with high vitamin C contain 2.8 times more Energy, 3.9 times more Carbohydrate and 213.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Candies, fruit snacks, with high vitamin C have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.