Comparing Nutrients in 14 ounces Candies, coconut bar, not chocolate covered VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	66% 1909kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	317% 101g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0% 0g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	198% 144g	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	67% 25.4g	97% 37g	38g per day for Men 19-50 years
Protein	15% 8.45g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Boiled Royal 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	23% 0.27mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	31.8% 0.41mg	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	22% 87.3μg	73.4% 294μg	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	12% 10.7mg	5.3% 4.76mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 171mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	116% 1.04mg	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	38.2% 3.06mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	44% 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	52.7% 369mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, coconut bar, not chocolate covered VS Boiled Royal Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Candies, coconut bar, not chocolate covered versus 14 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Candies, coconut bar, not chocolate covered vs Boiled Royal Red Kidney Beans:

• 14 ounces of Candies, coconut bar, not chocolate covered have 2.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 14 oz of Boiled Royal Red Kidney Beans contain 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• 14 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Candies, coconut bar, not chocolate covered as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Candies, coconut bar, not chocolate covered vs Boiled Royal Red Kidney Beans:

• 14 ounces of Candies, coconut bar, not chocolate covered have 1.4 times more Copper, 4.9 times more Manganese, 7.2 times more Selenium and 25.6 times more Sodium than Boiled Royal Red Kidney Beans.
• While 14 oz of Boiled Royal Red Kidney Beans contain 3.6 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Potassium than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Boiled Royal Red Kidney Beans contain similar levels of Calcium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Candies, coconut bar, not chocolate covered have 3.9 times more Energy, 162.6 times more Fat, 1064.2 times more Saturated Fat and 2.6 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 14 oz of Boiled Royal Red Kidney Beans contain more Omega 3, 1.5 times more Fiber and 4.5 times more Protein than Candies, coconut bar, not chocolate covered.
• 14 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3
• Both Candies, coconut bar, not chocolate covered as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.