Comparing Nutrients in 1 kilogram Red Kidney Beans VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Red Kidney Beans	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	116% 3370kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	798% 255g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	430% 559g	130g per day for Men 19-50 years
Sugars	29% 21g	499% 362g	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	400% 152g	168% 64g	38g per day for Men 19-50 years
Protein	402% 225g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	34.6% 0.45mg	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	985% 3940μg	55% 220μg	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	50% 45mg	30% 27mg	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	14% 2.1mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	83% 830mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	400% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	0% 0μg	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	836% 67mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	538% 12.4mg	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	580% 4060mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	85.3% 1280mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	93% 10mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Candies, coconut bar, not chocolate covered per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Red Kidney Beans has 8.8 times more Vitamin B1, 10.2 times more Vitamin B2, 4.7 times more Vitamin B3, 3.2 times more Vitamin B5, 8.8 times more Vitamin B6, 17.9 times more Vitamin B9, 1.7 times more Vitamin C and 56 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• 1 kilogram of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Red Kidney Beans as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Candies, coconut bar, not chocolate covered:

• 1 kilogram of Red Kidney Beans has 1.9 times more Calcium, 1.9 times more Copper, 8.7 times more Iron, 5.1 times more Magnesium, 4.4 times more Phosphorus, 4.6 times more Potassium and 2.7 times more Zinc than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 2.7 times more Selenium and 10.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Candies, coconut bar, not chocolate covered contain similar levels of Manganese per one kilogram.
• Both Raw Red Kidney Beans as well as Candies, coconut bar, not chocolate covered lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has more Omega 3, 2.4 times more Fiber and 10.6 times more Protein than Candies, coconut bar, not chocolate covered.
• While 1 kg of Candies, coconut bar, not chocolate covered contains 1.4 times more Energy, 26.1 times more Fat, 165.8 times more Saturated Fat and 17.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Candies, coconut bar, not chocolate covered offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 6 in one kilogram.