Comparing Nutrients in 5 ounces Candies, sesame crunch VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, sesame crunch	8%	55%	37%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Candies, sesame crunch	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	25.2% 731kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	48.7% 47.2g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	25% 32.3g	130g per day for Men 19-50 years
Sugars	61% 44g	0.63% 0.45g	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	28.7% 11g	24% 9.07g	38g per day for Men 19-50 years
Protein	29.4% 16.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Candies, sesame crunch	Boiled 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	52.4% 0.63mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.5% 0.7mg	13% 0.17mg	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	18% 72.3μg	46% 184μg	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	0% 0mg	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	1.5% 0.23mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sesame crunch	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	91% 906mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	34% 0.31mg	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	75.7% 6.05mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	26.5% 0.61mg	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	83.4% 584mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	15.8% 237mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.33mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, sesame crunch vs Boiled Kidney Beans:

• Candies, sesame crunch have 2.8 times more Vitamin B1, 2.7 times more Vitamin B2, 6.4 times more Vitamin B3, 4.1 times more Vitamin B6 and 5.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Vitamin B5, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, sesame crunch.
• Both Candies, sesame crunch as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Candies, sesame crunch vs Boiled Kidney Beans:

• Candies, sesame crunch have 18.3 times more Calcium, 4.4 times more Copper, 1.9 times more Iron, 6 times more Magnesium, 3.7 times more Manganese, 3 times more Phosphorus, 3.6 times more Selenium, 167 times more Sodium and 3.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Potassium and 30.4 times more Water than Candies, sesame crunch.

Comparison of macro-nutrients per 5 ounces:

• Candies, sesame crunch have 4.1 times more Energy, 66.6 times more Fat, 63.9 times more Saturated Fat, 1.5 times more Omega 3, 132.6 times more Omega 6, 2.2 times more Carbohydrate, 97.4 times more Sugars, 1.2 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Candies, sesame crunch as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.