Comparing Nutrients in 7 ounces Red Kidney Beans VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Red Kidney Beans	Candies, sesame crunch	Recommended Dietary Allowance
Energy	23% 669kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	29% 9.25g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	167% 28.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	76.8% 100g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	85.3% 62g	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	79.4% 30g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	80% 44.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	75% 0.97mg	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	195% 782μg	25.3% 101μg	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	9.92% 8.93mg	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	2.78% 0.42mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	16.5% 165mg	127% 1268mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	139% 3.2mg	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	115% 806mg	117% 818mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	68% 7.46mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Candies, sesame crunch per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Candies, sesame crunch:

• 7 ounces of Red Kidney Beans have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 23.6 times more Vitamin B5, 7.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 1.8 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Candies, sesame crunch provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Candies, sesame crunch have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Candies, sesame crunch:

• 7 ounces of Red Kidney Beans have 1.6 times more Iron and 4.4 times more Potassium than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 7.7 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 13.9 times more Sodium and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Candies, sesame crunch contain similar levels of Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.4 times more Omega 3, 1.2 times more Carbohydrate, 2 times more Fiber and 1.9 times more Protein than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 1.5 times more Energy, 31.4 times more Fat, 30.3 times more Saturated Fat, 62.8 times more Omega 6 and 14.8 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6