Comparing Nutrients in 7 ounces Candies, soft fruit and nut squares VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Candies, soft fruit and nut squares	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26.7% 774kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	64.5% 11g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	89% 116g	130g per day for Men 19-50 years
Sugars	126% 91g	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	12.5% 4.76g	130% 49.4g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	60.4% 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	5.95% 24μg	195% 780μg	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	0.44% 0.4mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	220% 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	23% 1.85mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	96% 2.2mg	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	15.3% 107mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Candies, soft fruit and nut squares versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Candies, soft fruit and nut squares vs Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 8.3 times more Vitamin B1, 6.2 times more Vitamin B2, 11.8 times more Vitamin B3, 7 times more Vitamin B5, 4.8 times more Vitamin B6, 32.8 times more Vitamin B9 and 22.5 times more Vitamin C than Candies, soft fruit and nut squares.
• 7 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin C
• Both Candies, soft fruit and nut squares as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Candies, soft fruit and nut squares vs Royal Red Kidney Beans:

• 7 ounces of Candies, soft fruit and nut squares have 10.1 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 7.7 times more Calcium, 3.3 times more Copper, 9.4 times more Iron, 5.5 times more Magnesium, 2.1 times more Manganese, 7.5 times more Phosphorus, 16.4 times more Potassium, 2.3 times more Selenium and 5 times more Zinc than Candies, soft fruit and nut squares.
• 7 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Candies, soft fruit and nut squares have 21.2 times more Fat, 13.8 times more Saturated Fat, 8.7 times more Omega 3, 57 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 10.4 times more Fiber and 11 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Royal Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6