Comparing Nutrients in 500 calories Candies, coconut bar, not chocolate covered VS Royal Red Kidney Beans

Weight per 500 calories

• Candies, coconut bar, not chocolate covered: 104g
• Royal Red Kidney Beans: 152g

Candies, coconut bar, not chocolate covered have 1.5 times more energy per 100g than Royal Red Kidney Beans. It has very high energy density when compared to other foods. Raw Royal Red Kidney Beans having high energy density.

Discover which food has more nutrients per 500 calories - Candies, coconut bar, not chocolate covered or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.7g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	83% 26.5g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	68% 88.6g	130g per day for Men 19-50 years
Sugars	52% 37.6g	NA	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	17.5% 6.65g	100% 38g	38g per day for Men 19-50 years
Protein	3.95% 2.2g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Royal Red 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	5.98% 0.072mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	46.3% 0.6mg	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	5.7% 23μg	149% 597μg	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	3.1% 2.8mg	7.6% 6.84mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.087% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.47% 44.7mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	169% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	10% 0.8mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	73.3% 1.7mg	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	14% 97mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	16.3% 8.94μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	9.64% 1.06mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.49% 18g	3700g per day for Men 19-50 years

Candies, Coconut Bar, Not Chocolate Covered VS Royal Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Candies, coconut bar, not chocolate covered or Royal Red Kidney Beans?

Lets compare vitamin content per 500 calories of Candies, coconut bar, not chocolate covered vs Royal Red Kidney Beans:

• 500 kcal of Raw Royal Red Kidney Beans contain 8.3 times more Vitamin B1, 16.7 times more Vitamin B2, 6.9 times more Vitamin B3, 4.6 times more Vitamin B5, 12.9 times more Vitamin B6 and 26.1 times more Vitamin B9 than Candies, coconut bar, not chocolate covered.
• 500 calories of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Candies, coconut bar, not chocolate covered as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Candies, coconut bar, not chocolate covered vs Royal Red Kidney Beans:

• 500 calories of Candies, coconut bar, not chocolate covered have 1.8 times more Selenium than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 4.5 times more Calcium, 4.1 times more Copper, 16.5 times more Iron, 7.5 times more Magnesium, 1.3 times more Manganese, 6.4 times more Phosphorus, 6.7 times more Potassium and 3.8 times more Zinc than Candies, coconut bar, not chocolate covered.
• 500 calories of Candies, coconut bar, not chocolate covered lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Candies, coconut bar, not chocolate covered have 42 times more Fat and 268.8 times more Saturated Fat than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain more Omega 3, 1.5 times more Carbohydrate, 5.7 times more Fiber and 17.4 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Royal Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Protein
• Both Candies, coconut bar, not chocolate covered as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.