Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Boiled Kidney Beans	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	6.2% 180kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	16.3% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	75% 54.3g	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	24% 9.07g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18.5% 0.24mg	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	46% 184μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.47% 0.43mg	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	0.28% 0.043mg	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	63% 0.57mg	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	39.3% 3.15mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	86.3% 2mg	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	28% 196mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Candies, confectioner's coating, peanut butter:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B9 and 4 times more Vitamin C than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 14.2 times more Vitamin B3, 4.8 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and 45.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Candies, confectioner's coating, peanut butter have similar amounts of Vitamin K per 5 oz.
• Both Boiled All Types Kidney Beans as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Candies, confectioner's coating, peanut butter:

• Boiled All Types Kidney Beans have 1.3 times more Iron and 25.1 times more Water than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 3.1 times more Calcium, 1.9 times more Copper, 2.6 times more Magnesium, 3.3 times more Manganese, 2.2 times more Phosphorus, 3.5 times more Selenium, 250 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Candies, confectioner's coating, peanut butter have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 5.3 times more Omega 3 and 1.3 times more Fiber than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 4.2 times more Energy, 59.6 times more Fat, 179.7 times more Saturated Fat, 18 times more Omega 6, 2.1 times more Carbohydrate, 119.7 times more Sugars and 2.1 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.