Comparing Nutrients in 1 pound California Red Kidney Beans VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	California Red Kidney Beans	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	51.6% 1497kcal	75.2% 2182kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	362% 116g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	195% 253g	130g per day for Men 19-50 years
Sugars	NA	226% 164g	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	297% 113g	76.4% 29g	38g per day for Men 19-50 years
Protein	197% 111g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	15.7% 0.2mg	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	447% 1787μg	25% 100μg	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	22.7% 20.4mg	13.6% 12.2mg	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	NA	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	88.5% 885mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	530% 42.4mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	244% 5.6mg	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	262% 1837mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.63% 60g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Candies, coconut bar, not chocolate covered:

• Raw California Red Kidney Beans have 7.7 times more Vitamin B1, 10.4 times more Vitamin B2, 4.6 times more Vitamin B3, 3.2 times more Vitamin B5, 8.8 times more Vitamin B6, 17.9 times more Vitamin B9 and 1.7 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• Both Raw California Red Kidney Beans as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Candies, coconut bar, not chocolate covered:

• Raw California Red Kidney Beans have 4.5 times more Calcium, 3.1 times more Copper, 12.1 times more Iron, 5.9 times more Magnesium, 4.4 times more Phosphorus, 5.1 times more Potassium and 2.5 times more Zinc than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 2.7 times more Selenium and 11.6 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Candies, coconut bar, not chocolate covered have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have more Omega 3, 3.9 times more Fiber and 11.4 times more Protein than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 1.5 times more Energy, 110.6 times more Fat and 709.4 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Candies, coconut bar, not chocolate covered have similar amounts of Carbohydrate per 1 lb.
• Both Raw California Red Kidney Beans as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.