Comparing Nutrients in 1 kilogram Candies, carob, unsweetened VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Candies, carob, unsweetened	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	186% 5400kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	323% 314g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	907% 290g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	433% 563g	175% 228g	130g per day for Men 19-50 years
Sugars	470% 341g	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	100% 38g	168% 64g	38g per day for Men 19-50 years
Protein	146% 81.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	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	83.3% 1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	52.5% 210μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	117% 2.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	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	105% 15.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	303% 3030mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	161% 13mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	180% 1260mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	321% 35.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, carob, unsweetened vs Boiled Kidney Beans:

• Candies, carob, unsweetened have 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, more Vitamin B12 and 52.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 6.2 times more Vitamin B9 and 2.4 times more Vitamin C than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin K per 1 kg.
• Both Candies, carob, unsweetened as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, carob, unsweetened vs Boiled Kidney Beans:

• Candies, carob, unsweetened have 8.7 times more Calcium, 1.6 times more Potassium, 4.7 times more Selenium, 107 times more Sodium and 3.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Iron, 3.1 times more Manganese and 43.5 times more Water than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candies, carob, unsweetened have 4.3 times more Energy, 62.7 times more Fat, 397.5 times more Saturated Fat, 2.4 times more Omega 6, 2.5 times more Carbohydrate and 106.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Omega 3 and 1.7 times more Fiber than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Candies, carob, unsweetened as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.