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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	20% 576kcal	84.5% 2449kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	411% 132g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	7.04% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	196% 255g	130g per day for Men 19-50 years
Sugars	2% 1.45g	213% 155g	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	76.4% 29g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	45.4% 0.59mg	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	147% 590μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53% 1.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	2.5% 2.27mg	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	0.91% 0.14mg	47.5% 7.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	16% 159mg	137% 1374mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	92% 0.83mg	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	126% 10mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	27.6% 0.64mg	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	89.4% 626mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	84.4% 2871mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	146% 16mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.19% 7g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 6.2 times more Vitamin B9 and 2.4 times more Vitamin C than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 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.
• Both Boiled All Types Kidney Beans and Candies, carob, unsweetened have similar amounts of Vitamin B6 and Vitamin K per 1 lb.
• Both Boiled All Types Kidney Beans as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 1.7 times more Iron, 3.1 times more Manganese and 43.5 times more Water than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 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.
• Both Boiled All Types Kidney Beans and Candies, carob, unsweetened have similar amounts of Copper, Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 5.5 times more Omega 3 and 1.7 times more Fiber than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 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.
• Both Boiled All Types Kidney Beans and Candies, carob, unsweetened have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Candies, carob, unsweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.