Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Candies, sweet chocolate coated fondant

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Candies, sweet chocolate coated fondant	2%	20%	78%

Macro Nutrients

	Boiled Kidney Beans	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Energy	17.4% 504kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	67.7% 21.7g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	6.56% 1.1g	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	245% 319g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	391% 283g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Candies, sweet chocolate coated fondant	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	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	3.05% 0.04mg	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	2.98% 12μg	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	0% 0mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Candies, sweet chocolate coated fondant	Recommended Dietary Allowance
Calcium	14% 139mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	190% 1.7mg	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	110% 8.8mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	69% 1.6mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.83% 30.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Candies, sweet chocolate coated fondant:

• Boiled All Types Kidney Beans have 6.2 times more Vitamin B1, 9.2 times more Vitamin B5, 12 times more Vitamin B6, 43.3 times more Vitamin B9, more Vitamin C and 4 times more Vitamin K than Candies, sweet chocolate coated fondant.
• Both Boiled All Types Kidney Beans and Candies, sweet chocolate coated fondant have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Candies, sweet chocolate coated fondant 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, sweet chocolate coated fondant:

• Boiled All Types Kidney Beans have 2.1 times more Calcium, 1.4 times more Iron, 1.5 times more Phosphorus, 2.4 times more Potassium, 2.2 times more Zinc and 8.7 times more Water than Candies, sweet chocolate coated fondant.
• While Candies, sweet chocolate coated fondant contain 2 times more Copper, 1.5 times more Magnesium, 1.5 times more Selenium and 26 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Candies, sweet chocolate coated fondant have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 12.1 times more Omega 3, 3 times more Fiber and 3.9 times more Protein than Candies, sweet chocolate coated fondant.
• While Candies, sweet chocolate coated fondant contain 2.9 times more Energy, 18.6 times more Fat, 74.8 times more Saturated Fat, 2.6 times more Omega 6, 3.5 times more Carbohydrate and 223.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Candies, sweet chocolate coated fondant have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.