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

Macros Ratio

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

Macro Nutrients

	Candies, sweet chocolate	Boiled Red 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	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	6.3% 1.07g	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	195% 74g	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 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	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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	638% 5.74mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.14% 5g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, sweet chocolate VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, sweet chocolate versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 kilogram of Candies, sweet chocolate has 2.4 times more Copper, 2.5 times more Magnesium, 2.3 times more Selenium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.4 times more Potassium than Candies, sweet chocolate.
• Both Candies, sweet chocolate and Boiled Red Kidney Beans contain similar levels of Calcium, Iron, Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, sweet chocolate has 4 times more Energy, 68.4 times more Fat, 278.9 times more Saturated Fat, 9 times more Omega 6, 2.6 times more Carbohydrate and 160.9 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.6 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Candies, sweet chocolate.
• 1 kilogram of Candies, sweet chocolate provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6