Comparing Nutrients in 7 ounces Candies, sugar-coated almonds VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, sugar-coated almonds	8%	34%	58%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Candies, sugar-coated almonds	Canned Kidney Beans	Recommended Dietary Allowance
Energy	32% 923kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	36.7% 35.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	45.6% 7.75g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	22% 28.8g	130g per day for Men 19-50 years
Sugars	171% 124g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	13% 4.96g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	35.4% 20g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Candies, sugar-coated almonds	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	11.3% 0.15mg	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	7.44% 29.8μg	18% 71.4μg	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% 0mg	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	164% 24.5mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sugar-coated almonds	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	20% 198mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	29.8% 0.27mg	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	47% 3.77mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	14.5% 0.33mg	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	47% 329mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, sugar-coated almonds vs Canned Kidney Beans:

• Candies, sugar-coated almonds have 5.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 618 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Candies, sugar-coated almonds as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Candies, sugar-coated almonds vs Canned Kidney Beans:

• Candies, sugar-coated almonds have 2.9 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 5.1 times more Magnesium, 6.7 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Selenium and 3.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 22.8 times more Sodium and 33.9 times more Water than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Canned All Types Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, sugar-coated almonds have 5.5 times more Energy, 29.9 times more Fat, 13.8 times more Saturated Fat, 36.8 times more Omega 6, 4.7 times more Carbohydrate, 33.8 times more Sugars and 1.9 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 1.7 times more Fiber than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.