Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Boiled California Red Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	6.06% 176kcal	26.4% 765kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	129% 41g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	NA	66.7% 48.4g	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	34.7% 13g	14% 5.4g	38g per day for Men 19-50 years
Protein	23% 13g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	14% 0.18mg	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	26.2% 105μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.79% 0.71mg	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	15% 2.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	9.36% 94mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	29% 0.26mg	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	53% 4.22mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	8.63% 0.2mg	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	27.7% 194mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Candies, carob, unsweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Candies, carob, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Candies, carob, unsweetened:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1 and 3.5 times more Vitamin B9 than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Candies, carob, unsweetened provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Candies, carob, unsweetened:

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium and 2.3 times more Manganese than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 4.6 times more Calcium, 1.5 times more Potassium, 4.3 times more Selenium, 26.8 times more Sodium and 4.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Candies, carob, unsweetened contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.4 times more Fiber than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 4.4 times more Energy, 348.4 times more Fat, 2072.7 times more Saturated Fat and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Candies, carob, unsweetened offer comparable quantities of Protein per five ounces.
• 5 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Candies, carob, unsweetened provide inadequate amounts of Omega 6 in five ounces.