Comparing Nutrients in 14 ounces California Red Kidney Beans VS Candied fruit

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Candied fruit	0%	0%	100%

Macro Nutrients

	California Red Kidney Beans	Candied fruit	Recommended Dietary Allowance
Energy	45% 1310kcal	44% 1278kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	253% 328g	130g per day for Men 19-50 years
Sugars	NA	442% 320g	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	260% 99g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	173% 97g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Candied fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	0% 0mg	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	391% 1564μg	0% 0μg	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	20% 18mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Candied fruit	Recommended Dietary Allowance
Calcium	77.4% 774mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	12.8% 0.12mg	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	464% 37mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	19% 0.44mg	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	230% 1607mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.8% 66.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Candied fruit:

• Raw California Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Candied fruit.
• Both Raw California Red Kidney Beans as well as Candied fruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Candied fruit:

• Raw California Red Kidney Beans have 10.8 times more Calcium, 37.9 times more Copper, 55 times more Iron, 40 times more Magnesium, 9 times more Manganese, 81 times more Phosphorus, 26.6 times more Potassium, 5.3 times more Selenium and 51 times more Zinc than Candied fruit.
• While Candied fruit contains 8.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 10.5 times more Omega 3, 15.6 times more Fiber and 71.7 times more Protein than Candied fruit.
• While Candied fruit contains 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Candied fruit have similar amounts of Energy per 14 oz.
• Both Raw California Red Kidney Beans as well as Candied fruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.