Comparing Nutrients in 1 kilogram Candies, semisweet chocolate VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Candies, semisweet chocolate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	166% 4800kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	309% 300g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	555% 178g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	492% 639g	172% 224g	130g per day for Men 19-50 years
Sugars	752% 545g	NA	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	155% 59g	245% 93g	38g per day for Men 19-50 years
Protein	75% 42g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Boiled California Red 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	46% 0.55mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	80% 1.04mg	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	32.5% 130μg	185% 740μg	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	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	778% 7mg	321% 2.9mg	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	391% 31.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	138% 3.18mg	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	189% 1320mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.19% 7g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, semisweet chocolate vs Boiled California Red Kidney Beans:

• Candies, semisweet chocolate have 1.5 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, semisweet chocolate vs Boiled California Red Kidney Beans:

• Candies, semisweet chocolate have 2.4 times more Copper, 2.4 times more Magnesium, 2.5 times more Manganese, 3.5 times more Selenium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Calcium and 95.6 times more Water than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Boiled California Red Kidney Beans have similar amounts of Iron, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candies, semisweet chocolate have 3.9 times more Energy, 333.3 times more Fat, 1267.9 times more Saturated Fat, 2.1 times more Omega 3, 44.9 times more Omega 6 and 2.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Fiber and 2.2 times more Protein than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.