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

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Candies, carob, unsweetened	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	37% 1072kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	64% 62.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	35% 45.2g	130g per day for Men 19-50 years
Sugars	93% 67.7g	0.88% 0.64g	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	20% 7.54g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	29% 16g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18.3% 0.24mg	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	10.4% 41.7μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	2.65% 2.4mg	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	20.8% 3.1mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	60% 601mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	47.6% 0.43mg	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	32% 2.56mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	37% 0.85mg	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	35.7% 250mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	63.7% 7mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, carob, unsweetened vs Boiled Kidney Beans:

• Candies, carob, unsweetened have 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5, more Vitamin B12 and 52.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 6.2 times more Vitamin B9 and 2.4 times more Vitamin C than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin K per 7 oz.
• Both Candies, carob, unsweetened as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Candies, carob, unsweetened have 8.7 times more Calcium, 1.6 times more Potassium, 4.7 times more Selenium, 107 times more Sodium and 3.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Iron, 3.1 times more Manganese and 43.5 times more Water than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, carob, unsweetened have 4.3 times more Energy, 62.7 times more Fat, 397.5 times more Saturated Fat, 2.4 times more Omega 6, 2.5 times more Carbohydrate and 106.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Omega 3 and 1.7 times more Fiber than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Candies, carob, unsweetened as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.