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

Macros Ratio

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

Macro Nutrients

	Candies, carob, unsweetened	California Red Kidney Beans	Recommended Dietary Allowance
Energy	37% 1072kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	64% 62.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	0.63% 0.11g	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	91% 119g	130g per day for Men 19-50 years
Sugars	93% 67.7g	NA	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	130% 49.4g	38g per day for Men 19-50 years
Protein	29% 16g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	California Red 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	60% 601mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	86.3% 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	35.7% 250mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	63.7% 7mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Candies, carob, unsweetened have more Vitamin B12 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 5.3 times more Vitamin B1, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 18.8 times more Vitamin B9 and 9 times more Vitamin C than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Candies, carob, unsweetened as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Candies, carob, unsweetened have 1.6 times more Calcium, 1.6 times more Selenium, 9.7 times more Sodium and 1.4 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 6 times more Copper, 7.2 times more Iron, 4.4 times more Magnesium, 7.1 times more Manganese, 3.2 times more Phosphorus and 2.4 times more Potassium than Candies, carob, unsweetened.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Candies, carob, unsweetened have 1.6 times more Energy, 125.4 times more Fat and 806.1 times more Saturated Fat than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.7 times more Omega 3, 6.6 times more Fiber and 3 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3
• Both Candies, carob, unsweetened as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.