Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Boiled California Red Kidney Beans	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	6.06% 176kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	32.6% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	74.4% 97g	130g per day for Men 19-50 years
Sugars	NA	122% 88.6g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	23% 13g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	6.54% 0.085mg	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	5.3% 21.3μg	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	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	NA	117% 17.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	9.36% 94mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	92% 0.83mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	69% 1.6mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.088% 3.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Candies, sugar-coated almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Candies, sugar-coated almonds 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, sugar-coated almonds:

• 5 ounces of Boiled California Red Kidney Beans have 2.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Candies, sugar-coated almonds.
• While 5 oz of Candies, sugar-coated almonds contain 4.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Candies, sugar-coated almonds:

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Iron and 1.6 times more Potassium than Candies, sugar-coated almonds.
• While 5 oz of Candies, sugar-coated almonds contain 1.5 times more Calcium, 2 times more Copper, 2.9 times more Magnesium, 3.5 times more Manganese, 1.4 times more Selenium and 1.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Candies, sugar-coated almonds contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have more Omega 3 and 3.7 times more Fiber than Candies, sugar-coated almonds.
• While 5 oz of Candies, sugar-coated almonds contain 3.8 times more Energy, 199.2 times more Fat, 139.1 times more Saturated Fat, 195.2 times more Omega 6 and 3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Candies, sugar-coated almonds offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Candies, sugar-coated almonds provide inadequate amounts of Omega 3