Comparing Nutrients in 300 calories Candies, soft fruit and nut squares VS Boiled Kidney Beans

Weight per 300 calories

• Candies, soft fruit and nut squares: 77g
• Boiled Kidney Beans: 236g

Candies, soft fruit and nut squares have 3.1 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Candies, soft fruit and nut squares or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Candies, soft fruit and nut squares	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 56.8g	41.4% 54g	130g per day for Men 19-50 years
Sugars	48.8% 35.3g	1.04% 0.76g	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	4.86% 1.85g	39.8% 15g	38g per day for Men 19-50 years
Protein	3.17% 1.78g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Boiled 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	3% 0.036mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	22% 0.28mg	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	2.3% 9.23μg	76.8% 307μg	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	0.17% 0.15mg	3.15% 2.83mg	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	0.51% 0.077mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.31μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.3% 13mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	56.7% 0.51mg	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	8.94% 0.72mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	4.58% 19.2mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	44% 1mg	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	5.93% 41.5mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	1.86% 63mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.96% 1.08μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, soft fruit and nut squares vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 10.5 times more Vitamin B1, 4.6 times more Vitamin B2, 10 times more Vitamin B3, 6 times more Vitamin B5, 4.5 times more Vitamin B6, 33.3 times more Vitamin B9, 18.4 times more Vitamin C and 64.5 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Candies, soft fruit and nut squares vs Boiled Kidney Beans:

• Candies, soft fruit and nut squares have 42.7 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.3 times more Calcium, 2.2 times more Copper, 7.3 times more Iron, 5.2 times more Magnesium, 2.4 times more Manganese, 7.8 times more Phosphorus, 15.2 times more Potassium, 2.4 times more Selenium, 5.8 times more Zinc and 14.8 times more Water than Candies, soft fruit and nut squares.

Comparison of macro-nutrients per 300 calories:

• Candies, soft fruit and nut squares have 6.2 times more Fat, 2.5 times more Omega 3, 16.7 times more Omega 6 and 46.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.2 times more Fiber and 11.5 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Candies, soft fruit and nut squares as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.