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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 5 ounces of Candies, carob, unsweetened have 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.
• While 5 oz of Boiled California Red Kidney Beans contain 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.
• Both Candies, carob, unsweetened and Boiled California Red Kidney Beans contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

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