Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Candies, NESTLE, BABY RUTH Bar

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Boiled Kidney Beans	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	6.2% 180kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	53.6% 17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	22% 3.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	70.7% 92g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	106% 76.5g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	22% 12.3g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Candies, NESTLE, BABY RUTH Bar	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	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	9.44% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.58% 0.06mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	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	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	35.4% 0.32mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	21.6% 0.5mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.27% 9.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Candies, NESTLE, BABY RUTH Bar:

• Boiled All Types Kidney Beans have 2.8 times more Vitamin B1, 2.9 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and 31 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Candies, NESTLE, BABY RUTH Bar:

• Boiled All Types Kidney Beans have 3.5 times more Iron, 1.2 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Zinc and 9.6 times more Water than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 1.3 times more Calcium, 2.3 times more Selenium and 230 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Candies, NESTLE, BABY RUTH Bar have similar amounts of Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 56.7 times more Omega 3, 3.2 times more Fiber and 1.6 times more Protein than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 3.7 times more Energy, 43.2 times more Fat, 165.8 times more Saturated Fat, 24.4 times more Omega 6, 2.8 times more Carbohydrate and 168.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.