Comparing Nutrients in 14 ounces Candies, semisweet chocolate VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Candies, semisweet chocolate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	65.7% 1905kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	220% 70.4g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	68.4% 89g	130g per day for Men 19-50 years
Sugars	298% 216g	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	61.6% 23.4g	97% 37g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Boiled California 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	18% 0.22mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	13% 51.6μg	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	0% 0mg	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	6.88% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	127% 1.15mg	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	155% 12.4mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	55% 1.26mg	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	75% 524mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	42.6% 1449mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	58.5% 6.43mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, semisweet chocolate vs Boiled California Red Kidney Beans:

• Candies, semisweet chocolate have 1.5 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candies, semisweet chocolate vs Boiled California Red Kidney Beans:

• Candies, semisweet chocolate have 2.4 times more Copper, 2.4 times more Magnesium, 2.5 times more Manganese, 3.5 times more Selenium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Calcium and 95.6 times more Water than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Boiled California Red Kidney Beans have similar amounts of Iron, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, semisweet chocolate have 3.9 times more Energy, 333.3 times more Fat, 1267.9 times more Saturated Fat, 2.1 times more Omega 3, 44.9 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Fiber and 2.2 times more Protein than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.