Comparing Nutrients in 14 ounces Candies, carob, unsweetened VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Candies, carob, unsweetened	California Red Kidney Beans	Recommended Dietary Allowance
Energy	74% 2143kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	360% 115g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	183% 237g	130g per day for Men 19-50 years
Sugars	187% 135g	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	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	39.7% 15g	260% 99g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	121% 1.58mg	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	21% 83.3μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46.3% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	20% 18mg	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	41.5% 6.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	120% 1203mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	485% 4.37mg	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	64% 5.1mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	173% 3.97mg	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	71.4% 500mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	74% 2512mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, carob, unsweetened VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Candies, carob, unsweetened versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Candies, carob, unsweetened vs California Red Kidney Beans:

• 14 ounces of Candies, carob, unsweetened have more Vitamin B12 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 5.3 times more Vitamin B1, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 18.8 times more Vitamin B9 and 9 times more Vitamin C than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin C
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Candies, carob, unsweetened as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Candies, carob, unsweetened vs California Red Kidney Beans:

• 14 ounces of Candies, carob, unsweetened have 1.6 times more Calcium, 1.6 times more Selenium, 9.7 times more Sodium and 1.4 times more Zinc than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 6 times more Copper, 7.2 times more Iron, 4.4 times more Magnesium, 7.1 times more Manganese, 3.2 times more Phosphorus and 2.4 times more Potassium than Candies, carob, unsweetened.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Candies, carob, unsweetened have 1.6 times more Energy, 125.4 times more Fat and 806.1 times more Saturated Fat than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.7 times more Omega 3, 6.6 times more Fiber and 3 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and California Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3
• Both Candies, carob, unsweetened as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.