Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Candies, NESTLE, BABY RUTH Bar

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Boiled Kidney Beans	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	8.7% 252kcal	32.5% 943kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	75% 24g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	30.7% 5.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	99% 129g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	148% 107g	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	33.4% 12.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	6.4% 0.083mg	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	64.5% 258μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	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	0.4% 0.06mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	49.6% 0.45mg	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	55% 4.4mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	30.3% 0.7mg	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	39% 274mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Candies, NESTLE, BABY RUTH Bar:

• Boiled All Types Kidney Beans have 2.8 times more Vitamin B1, 2.9 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and 31 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Candies, NESTLE, BABY RUTH Bar:

• Boiled All Types Kidney Beans have 3.5 times more Iron, 1.2 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Zinc and 9.6 times more Water than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 1.3 times more Calcium, 2.3 times more Selenium and 230 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Candies, NESTLE, BABY RUTH Bar have similar amounts of Copper and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 56.7 times more Omega 3, 3.2 times more Fiber and 1.6 times more Protein than Candies, NESTLE, BABY RUTH Bar.
• While Candies, NESTLE, BABY RUTH Bar contain 3.7 times more Energy, 43.2 times more Fat, 165.8 times more Saturated Fat, 24.4 times more Omega 6, 2.8 times more Carbohydrate and 168.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.