Comparing Nutrients in 1 kilogram Candies, sweet chocolate VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, sweet chocolate	3%	54%	43%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Candies, sweet chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	175% 5070kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	353% 342g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	628% 201g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	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	465% 604g	175% 228g	130g per day for Men 19-50 years
Sugars	710% 515g	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	145% 55g	168% 64g	38g per day for Men 19-50 years
Protein	69.6% 39g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Candies, sweet chocolate	Boiled 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	16.7% 0.2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	7.5% 30μg	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	17.3% 2.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.5% 63μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sweet chocolate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	638% 5.74mg	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	345% 27.6mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	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	210% 1470mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.14% 5g	18% 669g	3700g per day for Men 19-50 years

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

• Candies, sweet chocolate have 4.1 times more Vitamin B2 and 8.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8 times more Vitamin B1, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6, 43.3 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Candies, sweet chocolate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, sweet chocolate vs Boiled Kidney Beans:

• Candies, sweet chocolate have 2.7 times more Copper, 1.2 times more Iron, 2.7 times more Magnesium, 2.5 times more Selenium, 16 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 1.4 times more Potassium and 133.9 times more Water than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Boiled All Types Kidney Beans have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candies, sweet chocolate have 4 times more Energy, 68.4 times more Fat, 275.1 times more Saturated Fat, 8.9 times more Omega 6, 2.6 times more Carbohydrate and 160.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.7 times more Omega 3 and 2.2 times more Protein than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Candies, sweet chocolate as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.