Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	5.54% 161kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	61.4% 59.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	110% 35.2g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	98% 127g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	149% 108g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Candies, semisweet chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.34% 0.069mg	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	11.4% 45.6μg	6.45% 25.8μg	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	1.76% 1.6mg	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	0.26% 0.04mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	154% 1.4mg	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	31% 2.5mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	69% 1.6mg	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	30% 210mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Candies, semisweet chocolate per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Candies, semisweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Candies, semisweet chocolate:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Vitamin B1, 1.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Candies, semisweet chocolate.
• While 7 oz of Candies, semisweet chocolate contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Candies, semisweet chocolate provide similar amounts of Vitamin B3 per seven ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Candies, semisweet chocolate:

• 7 ounces of Canned Red Kidney Beans with Liquids have 23.3 times more Sodium and 111.4 times more Water than Candies, semisweet chocolate.
• While 7 oz of Candies, semisweet chocolate contain 4.8 times more Copper, 2.5 times more Iron, 3.8 times more Magnesium, 2.7 times more Manganese, 1.4 times more Potassium, 3.8 times more Selenium and 2.6 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Candies, semisweet chocolate contain similar levels of Calcium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Protein than Candies, semisweet chocolate.
• While 7 oz of Candies, semisweet chocolate contain 5.9 times more Energy, 83.3 times more Fat, 142 times more Saturated Fat, 1.3 times more Omega 3, 10.8 times more Omega 6, 4.3 times more Carbohydrate, 29.5 times more Sugars and 1.4 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6