Comparing Nutrients in 1 kilogram Candied fruit VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Candied fruit	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	111% 3220kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	636% 827g	175% 228g	130g per day for Men 19-50 years
Sugars	1113% 807g	4.4% 3.2g	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	42% 16g	168% 64g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	92% 1.2mg	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	0% 0μg	325% 1300μg	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	13.3% 12mg	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	2.67% 0.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	240% 2.16mg	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	21.3% 1.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	187% 4.3mg	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	7.14% 50mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	65.3% 980mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.5% 167g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candied fruit vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Candied fruit.
• Both Candied fruit as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Candied fruit vs Boiled Kidney Beans:

• Candied fruit has 98 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Calcium, 7.4 times more Copper, 13.1 times more Iron, 10.5 times more Magnesium, 3.9 times more Manganese, 27.6 times more Phosphorus, 7.2 times more Potassium, 1.8 times more Selenium, 20 times more Zinc and 4 times more Water than Candied fruit.

Comparison of macro-nutrients per 1 kilogram:

• Candied fruit has 2.5 times more Energy, 3.6 times more Carbohydrate and 252.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 21.3 times more Omega 3, 4 times more Fiber and 25.5 times more Protein than Candied fruit.
• Both Candied fruit as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.