Comparing Nutrients in 100 grams Canned Kidney Beans VS Candies, fruit snacks, with high vitamin C

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Candies, fruit snacks, with high vitamin C	0%	0%	100%

Macro Nutrients

	Canned Kidney Beans	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Energy	2.9% 84kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	67.7% 88g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	94% 68g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	0% 0g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	0.14% 0.08g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	0.62% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	0.12% 0.006mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	0.077% 0.001mg	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	9% 36μg	0.25% 1μg	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	1.33% 1.2mg	152% 136mg	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	0.13% 0.02mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Candies, fruit snacks, with high vitamin C	Recommended Dietary Allowance
Calcium	3.4% 34mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	1.67% 0.015mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.013% 0.5μg	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	14.6% 1.17mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	0.61% 0.014mg	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	13% 90mg	0.43% 3mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	0.24% 8mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Candies, fruit snacks, with high vitamin C:

• Canned All Types Kidney Beans have 4.6 times more Vitamin B1, 6.4 times more Vitamin B2, 51.4 times more Vitamin B3, 23 times more Vitamin B5, 74 times more Vitamin B6, 36 times more Vitamin B9 and more Vitamin K than Candies, fruit snacks, with high vitamin C.
• While Candies, fruit snacks, with high vitamin C contain 113.7 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Candies, fruit snacks, with high vitamin C have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Candies, fruit snacks, with high vitamin C:

• Canned All Types Kidney Beans have more Calcium, 9 times more Copper, more Iron, 27 times more Magnesium, 12 times more Manganese, 30 times more Phosphorus, 29.6 times more Potassium, 12.9 times more Sodium, 2.4 times more Zinc and 6.6 times more Water than Candies, fruit snacks, with high vitamin C.
• Both Canned All Types Kidney Beans and Candies, fruit snacks, with high vitamin C have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have more Omega 3, more Fiber and 65.3 times more Protein than Candies, fruit snacks, with high vitamin C.
• While Candies, fruit snacks, with high vitamin C contain 4.2 times more Energy, 6.1 times more Carbohydrate and 36.9 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Candies, fruit snacks, with high vitamin C have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.