Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Boiled Red Kidney Beans	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	8.7% 252kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	56.6% 55g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	158% 50.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.98% 0.17g	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	85.3% 111g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	99% 71.8g	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	38.6% 14.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Candies, coconut bar, not chocolate covered	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	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	6.87% 0.089mg	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	11% 43.7μg	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	2.65% 2.4mg	5.95% 5.36mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	79.4% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	73% 5.83mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	107% 2.46mg	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	40.3% 282mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Candies, coconut bar, not chocolate covered per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Candies, coconut bar, not chocolate covered:

• 7 ounces of Boiled Red Kidney Beans have 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B6, 5.9 times more Vitamin B9 and 84 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• While 7 oz of Candies, coconut bar, not chocolate covered contain 2.3 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Candies, coconut bar, not chocolate covered provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Red Kidney Beans as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Candies, coconut bar, not chocolate covered:

• 7 ounces of Boiled Red Kidney Beans have 3.8 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Candies, coconut bar, not chocolate covered.
• While 7 oz of Candies, coconut bar, not chocolate covered contain 1.5 times more Calcium, 1.5 times more Copper, 2.6 times more Manganese, 7.2 times more Selenium and 64 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Candies, coconut bar, not chocolate covered contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have more Omega 3 and 4.1 times more Protein than Candies, coconut bar, not chocolate covered.
• While 7 oz of Candies, coconut bar, not chocolate covered contain 3.8 times more Energy, 55.3 times more Fat, 354.7 times more Saturated Fat, 2.5 times more Carbohydrate and 113 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Candies, coconut bar, not chocolate covered offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 6 in seven ounces.