Comparing Nutrients in 100 grams California Red Kidney Beans VS Candies, halavah, plain

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Candies, halavah, plain	10%	40%	50%

Macro Nutrients

	California Red Kidney Beans	Candies, halavah, plain	Recommended Dietary Allowance
Energy	11.4% 330kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	49.5% 8.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	46.5% 60.5g	130g per day for Men 19-50 years
Sugars	NA	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	65.5% 25g	12% 4.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Candies, halavah, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	35.3% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.77% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	26.8% 0.35mg	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	99% 394μg	16.3% 65μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Candies, halavah, plain	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	134% 1.2mg	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	117% 9.35mg	56.6% 4.53mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	38% 0.87mg	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	58% 405mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	39.3% 4.32mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.099% 3.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Candies, halavah, plain:

• Raw California Red Kidney Beans have 1.2 times more Vitamin B1, 2.5 times more Vitamin B2, 4.5 times more Vitamin B5, 6.1 times more Vitamin B9 and 45 times more Vitamin C than Candies, halavah, plain.
• While Candies, halavah, plain contain 1.4 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Candies, halavah, plain have similar amounts of Vitamin B6 per 100 g.
• Both Raw California Red Kidney Beans as well as Candies, halavah, plain have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Candies, halavah, plain:

• Raw California Red Kidney Beans have 5.9 times more Calcium, 2.1 times more Iron and 8 times more Potassium than Candies, halavah, plain.
• While Candies, halavah, plain contain 1.4 times more Magnesium, 1.5 times more Phosphorus, 3.6 times more Selenium, 17.7 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Candies, halavah, plain have similar amounts of Copper and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.4 times more Omega 3, 5.5 times more Fiber and 2 times more Protein than Candies, halavah, plain.
• While Candies, halavah, plain contain 1.4 times more Energy, 86.1 times more Fat, 114.6 times more Saturated Fat and 155.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Candies, halavah, plain have similar amounts of Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Candies, halavah, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.