Comparing Nutrients in 5 ounces Candies, soft fruit and nut squares VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Candies, soft fruit and nut squares	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 553kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	3.98% 1.27g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	116% 1.86g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	46% 7.83g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	24% 31g	130g per day for Men 19-50 years
Sugars	90% 65g	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	8.95% 3.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Boiled Royal 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	5.55% 0.067mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.58% 0.25mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	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	4.25% 17μg	26.2% 105μg	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	0.31% 0.28mg	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	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	47.7% 0.43mg	41.3% 0.37mg	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	16.5% 1.3mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	15.7% 0.36mg	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	11% 76.5mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Boiled Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, soft fruit and nut squares versus 5 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, soft fruit and nut squares vs Boiled Royal Red Kidney Beans:

• 5 oz of Boiled Royal Red Kidney Beans contain 2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.2 times more Vitamin B9 than Candies, soft fruit and nut squares.
• 5 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3
• Both Candies, soft fruit and nut squares as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Candies, soft fruit and nut squares vs Boiled Royal Red Kidney Beans:

• 5 ounces of Candies, soft fruit and nut squares have 2.1 times more Manganese and 26.2 times more Sodium than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 2.6 times more Calcium, 3 times more Iron, 1.7 times more Magnesium, 2.6 times more Phosphorus, 4.6 times more Potassium and 1.7 times more Zinc than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Boiled Royal Red Kidney Beans contain similar levels of Copper and Selenium per five ounces.
• 5 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, soft fruit and nut squares have 3.2 times more Energy, 56 times more Fat, 37.4 times more Saturated Fat, 23.1 times more Omega 3, 153.5 times more Omega 6 and 3.4 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 3.9 times more Fiber and 4.1 times more Protein than Candies, soft fruit and nut squares.
• 5 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6