Comparing Nutrients in 14 ounces Jellies VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Jellies	0%	0%	100%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Jellies	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	36.4% 1056kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	69.6% 90g	130g per day for Men 19-50 years
Sugars	280% 203g	1.75% 1.27g	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	10.4% 3.97g	67% 25.4g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Jellies	Boiled 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	0.33% 0.004mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	36.6% 0.48mg	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	2% 7.94μg	129% 516μg	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	3.97% 3.57mg	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	0% 0mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jellies	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	7.24% 290μg	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	9.43% 0.75mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	74.2% 1.7mg	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	3.4% 24mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.2% 118g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jellies vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 160 times more Vitamin B1, 2.2 times more Vitamin B2, 16.1 times more Vitamin B3, 6 times more Vitamin B6, 65 times more Vitamin B9, 1.3 times more Vitamin C and 28 times more Vitamin K than Jellies.
• Both Jellies and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Jellies as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Jellies vs Boiled Kidney Beans:

• Jellies have 30 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Calcium, 19.6 times more Copper, 11.7 times more Iron, 7 times more Magnesium, 3.3 times more Manganese, 23 times more Phosphorus, 7.5 times more Potassium, 2.8 times more Selenium, 33.3 times more Zinc and 2.2 times more Water than Jellies.

Comparison of macro-nutrients per 14 ounces:

• Jellies have 2.1 times more Energy, 3.1 times more Carbohydrate and 160.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 170 times more Omega 3, 6.4 times more Fiber and 57.8 times more Protein than Jellies.
• Both Jellies as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.