Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Boiled Red Kidney Beans	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	43.8% 1270kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	28% 9g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	822% 13g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	325% 55.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	568% 738g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	634% 460g	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	195% 74g	63% 24g	38g per day for Men 19-50 years
Protein	155% 86.7g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	63% 0.82mg	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	325% 1300μg	30% 120μg	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	13.3% 12mg	2.22% 2mg	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	2% 0.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	28% 280mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	337% 3.03mg	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	368% 29.4mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	234% 5.4mg	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	203% 1420mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	18% 669g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Candies, soft fruit and nut squares per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Candies, soft fruit and nut squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Candies, soft fruit and nut squares:

• 1 kilogram of Boiled Red Kidney Beans has 3.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 10.8 times more Vitamin B9 and 21 times more Vitamin K than Candies, soft fruit and nut squares.
• 1 kilogram of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin K
• Both Boiled Red Kidney Beans as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Candies, soft fruit and nut squares:

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Calcium, 3.2 times more Iron, 1.8 times more Magnesium, 2.6 times more Phosphorus, 4.9 times more Potassium and 2 times more Zinc than Candies, soft fruit and nut squares.
• While 1 kg of Candies, soft fruit and nut squares contains 1.3 times more Copper and 65.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Candies, soft fruit and nut squares contain similar levels of Manganese and Selenium per one kilogram.
• 1 kilogram of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 3.1 times more Fiber and 3.8 times more Protein than Candies, soft fruit and nut squares.
• While 1 kg of Candies, soft fruit and nut squares contains 3.1 times more Energy, 19 times more Fat, 12.5 times more Saturated Fat, 7.8 times more Omega 3, 51.6 times more Omega 6, 3.2 times more Carbohydrate and 143.6 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6