Comparing Nutrients in 5 ounces Candies, halavah, plain VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, halavah, plain	10%	40%	50%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Candies, halavah, plain	Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 665kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.85g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	70.2% 12g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	16.8% 6.38g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Candies, halavah, plain	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	43.3% 0.56mg	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	23% 92μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, halavah, plain	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	80.3% 6.42mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	73.6% 309mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	68.5% 1.57mg	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	123% 860mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, halavah, plain VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Candies, halavah, plain vs Red Kidney Beans:

• 5 ounces of Candies, halavah, plain have 1.4 times more Vitamin B3 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 4.5 times more Vitamin B5, 6.1 times more Vitamin B9 and 45 times more Vitamin C than Candies, halavah, plain.
• Both Candies, halavah, plain and Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Candies, halavah, plain have insufficient amounts of Vitamin C
• Both Candies, halavah, plain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Candies, halavah, plain vs Red Kidney Beans:

• 5 ounces of Candies, halavah, plain have 1.7 times more Copper, 1.6 times more Magnesium, 1.5 times more Phosphorus, 3.6 times more Selenium, 16.3 times more Sodium and 1.5 times more Zinc than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.5 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese and 7.3 times more Potassium than Candies, halavah, plain.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, halavah, plain have 1.4 times more Energy, 20.3 times more Fat, 26.8 times more Saturated Fat and 36.9 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 6 times more Omega 3, 3.4 times more Fiber and 1.8 times more Protein than Candies, halavah, plain.
• Both Candies, halavah, plain and Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6