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

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Candies, carob, unsweetened	Canned Kidney Beans	Recommended Dietary Allowance
Energy	84.5% 2449kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	411% 132g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	7.04% 1.2g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	213% 155g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	66% 37g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	26% 0.34mg	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	24% 95μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53% 1.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	6.05% 5.44mg	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	47.5% 7.12mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	137% 1374mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	68% 0.61mg	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	73% 5.85mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	33% 0.76mg	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	81.6% 572mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	84.4% 2871mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.57% 354g	3700g per day for Men 19-50 years

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

• Candies, carob, unsweetened have 3.5 times more Vitamin B2, 2.5 times more Vitamin B3, 5.4 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12, 78.5 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Vitamin B9 and 2.4 times more Vitamin C than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Candies, carob, unsweetened as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 1 lb.

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

• Candies, carob, unsweetened have 8.9 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 5.8 times more Selenium and 7.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Sodium and 50.7 times more Water than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Canned All Types Kidney Beans have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, carob, unsweetened have 6.4 times more Energy, 52.3 times more Fat, 205.8 times more Saturated Fat, 2.5 times more Omega 6, 3.9 times more Carbohydrate, 18.4 times more Sugars and 1.6 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Omega 3 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Canned All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Candies, carob, unsweetened as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.