Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Boiled California Red Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	8.5% 246kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	64% 62.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	34.2% 44.5g	86% 112g	130g per day for Men 19-50 years
Sugars	NA	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	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	48.6% 18.5g	20% 7.54g	38g per day for Men 19-50 years
Protein	32.4% 18g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	NA	20.8% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	13% 131mg	60% 601mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	39% 272mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	63.7% 7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Candies, carob, unsweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red 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 Boiled California Red Kidney Beans vs Candies, carob, unsweetened:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1 and 3.5 times more Vitamin B9 than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Candies, carob, unsweetened provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Candies, carob, unsweetened:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium and 2.3 times more Manganese than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 4.6 times more Calcium, 1.5 times more Potassium, 4.3 times more Selenium, 26.8 times more Sodium and 4.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Candies, carob, unsweetened contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Fiber than Candies, carob, unsweetened.
• While 7 oz of Candies, carob, unsweetened contain 4.4 times more Energy, 348.4 times more Fat, 2072.7 times more Saturated Fat and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Candies, carob, unsweetened offer comparable quantities of Protein per seven ounces.
• 7 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Candies, carob, unsweetened provide inadequate amounts of Omega 6 in seven ounces.