Comparing Nutrients in 100 grams Candies, peanut bar VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Candies, peanut bar	11%	55%	34%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Candies, peanut bar	Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 522kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	34.7% 33.7g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	47% 61.3g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	2.9% 2.1g	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	10.8% 4.1g	40% 15g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Candies, peanut bar	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	8.33% 0.1mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	30.5% 0.4mg	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	18.8% 75μg	99% 394μg	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	5% 4.5mg	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	27.3% 4.1mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, peanut bar	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.8% 78mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	12% 0.97mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	48.3% 1.1mg	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	44% 308mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	8.55% 4.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	10.4% 156mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, peanut bar VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Candies, peanut bar versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Candies, peanut bar vs Red Kidney Beans:

• 100 grams of Candies, peanut bar have 3.8 times more Vitamin B3 and 19.5 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 6.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, peanut bar.
• Both Candies, peanut bar and Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Candies, peanut bar have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Candies, peanut bar as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Candies, peanut bar vs Red Kidney Beans:

• 100 grams of Candies, peanut bar have 1.5 times more Selenium, 13 times more Sodium and 1.4 times more Zinc than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 6.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 3.3 times more Potassium than Candies, peanut bar.
• Both Candies, peanut bar and Red Kidney Beans contain similar levels of Calcium, Copper and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Candies, peanut bar have 1.5 times more Energy, 31.8 times more Fat, 30.4 times more Saturated Fat, 46.7 times more Omega 6 and 20.1 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 179 times more Omega 3, 1.3 times more Carbohydrate, 3.7 times more Fiber and 1.5 times more Protein than Candies, peanut bar.
• 100 grams of Candies, peanut bar provide inadequate amounts of Omega 3
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6