Comparing Nutrients in 7 ounces Canned Kidney Beans VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Canned Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	5.75% 167kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	64% 62.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	86% 112g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	93% 67.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	20% 7.54g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	20% 0.26mg	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% 71.4μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	1.1% 0.99mg	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	0.26% 0.04mg	20.8% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	60% 601mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	40.4% 0.36mg	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	29% 2.32mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	12% 0.28mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	63.7% 7mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Candies, carob, unsweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Candies, carob, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Candies, carob, unsweetened:

• 7 ounces of Canned Kidney Beans have 1.7 times more Vitamin B9 than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 3.5 times more Vitamin B2, 2.5 times more Vitamin B3, 5.4 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12, 78.5 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Candies, carob, unsweetened provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned All Types Kidney Beans as well as Candies, carob, unsweetened have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Candies, carob, unsweetened:

• 7 ounces of Canned Kidney Beans have 2.8 times more Sodium and 50.7 times more Water than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 8.9 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 5.8 times more Selenium and 7.7 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Candies, carob, unsweetened contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.6 times more Omega 3 than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 6.4 times more Energy, 52.3 times more Fat, 205.8 times more Saturated Fat, 3.9 times more Carbohydrate, 18.4 times more Sugars and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Candies, carob, unsweetened offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Candies, carob, unsweetened provide inadequate amounts of Omega 6 in seven ounces.