Comparing Nutrients in 300 calories California Red Kidney Beans VS Candies, coconut bar, not chocolate covered

Weight per 300 calories

• California Red Kidney Beans: 91g
• Candies, coconut bar, not chocolate covered: 62.4g

Candies, coconut bar, not chocolate covered have 1.5 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	49.8% 16g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	31% 22.6g	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	59.6% 22.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	39.6% 22g	2.37% 1.33g	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	40% 0.48mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	2.16% 0.028mg	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	89.5% 358μg	3.43% 13.7μg	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	4.55% 4.1mg	1.87% 1.7mg	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	0.83% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.052% 0.062μg	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	17.7% 177mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	25% 0.22mg	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	106% 8.5mg	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	33.6% 0.77mg	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	52.6% 368mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	9.75% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.32% 80mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.22% 8.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Candies, coconut bar, not chocolate covered:

• Raw California Red Kidney Beans have 11.2 times more Vitamin B1, 15.2 times more Vitamin B2, 6.7 times more Vitamin B3, 4.6 times more Vitamin B5, 12.9 times more Vitamin B6, 26.1 times more Vitamin B9 and 2.4 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 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Candies, coconut bar, not chocolate covered:

• Raw California Red Kidney Beans have 6.6 times more Calcium, 4.5 times more Copper, 17.7 times more Iron, 8.6 times more Magnesium, 6.3 times more Phosphorus, 7.4 times more Potassium and 3.6 times more Zinc than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 1.8 times more Selenium and 8 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have more Omega 3, 1.6 times more Carbohydrate, 5.7 times more Fiber and 16.7 times more Protein than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 75.9 times more Fat and 486.7 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 Energy per 300 kcal.
• 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 300 kcal.